Adelphos Athletics – CrossFit

Warm-up (No Measure)

A happy life is what we want, so that means that we need to believe and have patience, because we know that there is going to be some ups and downs, but we aren’t in charge.

Herman Cooper


Warm-up (No Measure)

3 sets:

1:00 Machine

5 Deadlifts (empty bar – build across sets)

5 Strict Press (empty bar – build across sets)

5 Front Squats

:30 Seconds Jump Rope


Metcon (No Measure)

Teams of 2

2 rounds:

50 Deadlifts (225/155)

50 Shoulder to Overhead (135/95)

50 Front Squats (135/95)

Individual Option

5 rounds:

10 Deadlifts (225/155)

10 Shoulder to Overhead (135/95)

10 Front Squats (135/95)

Assistance Work

Warm-up (No Measure)

Skill Progression (Ring Row)

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

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