Adelphos Athletics – CrossFit

Warm-up (No Measure)

When our actions are not imbued with kindness, we will not achieve perfect results. When our activities do not emanate from a pure heart, we limit our potential.

Shyalpa Tenzin Rinpoche


Warm-up (No Measure)

Crossover Symmetry Warm Up or Banded 7’s


3 sets:

30 sec Row

3 Strict Pull Ups

5 Bench Press (empty bar – slow and controlled)

4 Lunge and Twists


Bench Press

Bench Press 1×1 @85%

Bench Press:

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%


Metcon (Time)

4 sets:

16 Burpees

10/8 Strict Pull-ups

-2:00 Min rest between sets-

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)