Adelphos Athletics – CrossFit

Warm-up (No Measure)

Pick yourself up and start working towards a happier future. Don’t place your future in someone else’s hands. Your future is yours alone to shape. Remember this and take control of where you’re going in life. Create realistic goals.

Matthew Trent


Warm-up (No Measure)

Hip Halo Warm up


3 sets:

30-sec Jump Rope

5 Updowns to Seal Pose

3 Dumbbell Deadlifts (Light)

8 Pike Push-ups


Metcon (No Measure)

20 min AMRAP

200m Run

10 Dumbbell Box Step Ups (50s/35s)(24/20)

6 Devils Press (50s/35s)

Assistance Work

Warm-up (No Measure)

Skill Progression (Ring Support)

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Cool Down

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)