Adelphos Athletics – CrossFit

Warm-up (No Measure)

People are not remembered for their greatness and wealth but only for their good deeds.

APC Perfect Sample Papers


Warm-up (No Measure)

Crossover Symmetry Warm up or Banded 7’s


Hip Halo Warmup


7 min AMRAP

30 sec Row

4 Thrusters (empty bar – build across)

5 Pull Ups


Metcon (Time)

21 Thrusters (115/80)

12 Chest to Bar Pull Ups

15 Thrusters (115/80)

9 Chest to Bar Pull Ups

9 Thrusters (each) (115/80)

6 Chest to Bar Pull Ups

Target time: Under 12 minutes

Assistance Work

Warm-up (No Measure)


5 sets

1:00 Dead Hang

1:00 Plank (elbows)


5 sets

30-45 secs Dead Hang

30-45 secs (elbows)


5 sets

30-sec Dumbbell Farmer Carry Hold

30-sec Knee Plank (elbows)

* 1:00 rest between sets/ no rest between movements *

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side