Adelphos Athletics – CrossFit

Warm-up (No Measure)

A new chapter is exactly that, a new chapter in your life’s own book. You reach the end of one, and if you do not turn the page, you will never know what might have happened next.

Debbie Travis


Warm-up (No Measure)

3 minute row (30 seconds at workout pace/30 seconds slow)


3 sets:

3 Kip Swings

3 Front Squats (empty bar)

3 Push Press (empty bar)

3 Thrusters (empty bar)

3 Lunge and Twists


Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Metcon (Time)

Jackie RX+

1000m Row

50 Thrusters (75/55)

30 Chest to Bar

Assistance Work

Warm-up (No Measure)

5 sets:

6-10 False Grip Ring Rows

– rest 1 minute between sets –

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)