Adelphos Athletics – CrossFit

Warm-up (No Measure)

It’s in the mistakes where the lessons are learned, where real growth begins.

Joan Butman


Warm-up (No Measure)

2:00 Row


3 sets:

15 PVC Passthroughs

15 Banded Air Squats

5 Step Back Lunges (each leg)


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Wall Balls (20,14)

50 Double Unders

10 Dbl Dumbbell Push Press (50,35)

50 Double Unders

Cool Down

Warm-up (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)