Adelphos Athletics – CrossFit

Warm-up (No Measure)

Sometimes being brave means to be bold, but sometimes it means to be vulnerable. Sometimes it means to forge ahead, other times it means to be still. Sometimes it means to fight, other times, being brave means to let go.

Susie Caldwell Rinehart


Warm-up (No Measure)

1. Crossover Symmetry

OR Banded 7s – perform 7 reps of each movement


2-3 Sets

1:00 Bike

10 Inchworm w/Push Up

10 Hang Dumbbell Snatch (Light-Moderate)


Metcon (Time)

6 sets (1 Set Every 4 minutes)

21/16 Calorie Assault Bike

9 Devil Press (2×50/35)

Assistance Work

Warm-up (No Measure)

12 minute EMOM

odd minute: 4 Rig Around the Worlds [right/left = 2 reps]

even minute: 8 Alternating Leg Kipping Toes To Bar

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side