Adelphos Athletics – CrossFit

Warm-up (No Measure)

I believe that people can change. Even people who are set in their beliefs can make commitments to treat others kindly.

Jamie Marich


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s


3 sets:

3 Strict Pull-ups

5 Inch Worms

10 Kettlebell Swings

:10 sec Handstand Hold


Metcon (AMRAP – Reps)

5 sets:

3:00 Amrap

8 Burpee Pull-ups

4 Wall Walks

Max effort Push-ups

—rest 1 minute between sets—

Assistance Work

Warm-up (No Measure)

~Rear foot elevated DB Split Squat

4 sets: 10 reps (each side)

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

*Build to a moderate weight; stay the same or build across sets

~Standing Barbell Calf Raise

4 sets: 15-20 reps

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

Cool Down

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)