Adelphos Athletics – CrossFit

Warm-up (No Measure)

We can trust life to teach us, and we can trust life to teach us through challenges.

Gina Lake


Warm-up (No Measure)

8 min amrap:

:30 sec Row

3 Dumbbell Burpee Deadlifts

3 Double Hang Snatches

5 Bird Dogs

5 Deadbugs


Metcon (Time)


Calorie Row

Devil’s Press (35s/20s)

*Women’s Calories: 22-16-12-8*

Target time: 13-15 minutes

Assistance Work

Warm-up (No Measure)

~Hamstring Ring Curls

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

~Weighted Hip Thrust

4 sets: 10 reps

*Rest 1:30-2:00 b/t sets

Cool Down

Warm-up (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)