Adelphos Athletics – CrossFit

Warm-up (No Measure)

“My motto is: Contented with little, yet wishing for more.” – Charles Lamb


Warm-up (No Measure)

6 min AMRAP

30-sec Slam Balls

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition


Metcon (AMRAP – Reps)

15:00 AMRAP


Row (calories)

Bike (calories)


Assistance Work

Warm-up (No Measure)

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose