Adelphos Athletics – CrossFit

Warm-up (No Measure)

A man with no passion is as useless in the world as if he were without brains.

Timothy Titcomb


Warm-up (No Measure)

Hip Halo Warmup


3 sets:

5 Bench Press (empty bar – build across)

10 Plate toe touch (each side)

3 Box Step Up (each side)

30-sec Bike (easy pace)


Bench Press

Bench Press 5×1

5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*


Metcon (Distance)

7 sets:

2:00 AMRAP

10 Deadlifts (135/95)

5 Box Jumps (24/20)

Max Meter Row in Remaining Time

-rest 1:00 between sets-

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