Adelphos Athletics – CrossFit

Warm-up (No Measure)

You need to pick yourself up and fight for your dream. You will never be granted with what you have been promised, if you give up.

Thulas, You Only Live Once


Warm-up (No Measure)

3 sets:

1:00 Jump Rope

10 Alternating Dumbbell Clean + Push Press (light)

10 Alternating V-ups


Metcon (5 Rounds for reps)

5 sets:

3 min AMRAP:

10 Clean and Jerks (135/95)

50 Double Unders

Max Abmat Sit-ups in the remaining time

-1 minute rest between sets-

Assistance Work

Warm-up (No Measure)

~Lying DB Pullover on Bench

4 sets: 12 reps

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

~Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

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

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

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)