Adelphos Athletics – CrossFit



Warm-up (No Measure)

Crossover Symmetry Or Banded 7’s


4 Rounds

30-sec single/double unders

5 Alternating V-ups (each side)

5 Knees to Elbows


Metcon (Time)

Teams of 2

150-120-90-60-30 (Split)

Double Unders

40 Toes to Bar after each set (split)

Target time: Under 15 minutes

Assistance Work

Warm-up (No Measure)

~GHD Hip Extension

5 sets: 20 reps; unloaded or holding a plate or DB

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

~Band Pull Through

4 sets: 15 reps

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

*Build to a heavy weight band and stay the same as long as form can be maintained

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)