Adelphos Athletics – CrossFit

Warm-up (No Measure)

If the mind is open, then the whole world is available for its explorations.

Nihar R Pradhan


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo Warm up


3 sets:

5 Single Arm Ring Rows (each side)

5 Front Squats (empty bar – build across sets)

5 Up downs


Front Squat

Front Squat 1×1

Front Squat

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Chin Ups

Palms Facing younas you pull yourself up to where chin is over the bar.
Weighted Chin Up 1×1

Strict Chin Up:

– Max Weight

* Rest as needed between sets *


Metcon (Time)

For Time:


Thrusters (95/65)

Burpee over Bar

Chest to Bar

Target time: 5-7 minutes

Time cap: 10 minutes

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