Adelphos Athletics – CrossFit


Warm-up (No Measure)

Monster Walk Warmup


7 min AMRAP:

30 sec row (easy pace)

10 heel toe rocks (scoops)

10 plate toe taps (each side)

5 Wall Balls (focus on breathing and arm cycling)

3 Box Jumps (increase in height across warmup)


Metcon (Time)

6 sets:

16/14 Calorie Row

15 Wall Ball (20/14)

10 Box Jumps (24/20)

-rest 1 Minute between sets-

Target time each set: 2 minutes -2:30

Assistance Work

Warm-up (No Measure)

Standing Tricep Extension w/ band

4 sets: 15 reps

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

Cool Down

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)