Adelphos Athletics – CrossFit

Warm-up (No Measure)

Your spirit is where you hold all your strength and courage. Your soul is the spiritual body where your emotions live inside you, And your heart is the key that locks them all together as one.

Amy Newmark


Warm-up (No Measure)

3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast)


6 min amrap:

3 inch worms

4 Up downs over Rower

5 Sit ups (focus on leg extension)


Metcon (3 Rounds for reps)

From 0:00-2:00 (2 minutes)

Row 200 m

Max shoulder to overhead (155/105)

Rest 1 min

From 3:00-6:00 (3 minutes)

Row 400 m

Max shoulder to overhead (155/105)

Rest 2 mins

From 8:00-12:00 (4 minutes)

Row 600 m

Max shoulder to overhead (155/105)


Men – 185

Women – 125

Assistance Work

Warm-up (No Measure)

Strict Pull-Ups

5 sets:

6-10 reps

*Rest as needed between sets*

Cool Down

Warm-up (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Calf smash with foam roller (each side)