Adelphos Athletics – CrossFit

Warm-up (No Measure)

If your principles are well-founded, and you allow them to guide you, letting the chips of success fall where they may, more often than not, will have them falling in your favor.

Jason Navallo


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Bike (Build in pace every 30 seconds)


3 sets:

30 Single Unders

10 Kettlebell Suitcase Deadlifts (each)

10 Kettlebell Single Arm Up Right Row (each)

2. Workout Prep

3 sets:

10 Double Unders

1 Sandbag Clean (build in weight)

5/4 Calorie Assault Bike


Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

75 Double Unders

10 Power Clean 135/95

25/20 Calorie Assault Bike

Target number of Rounds: 3+ rounds

Cool Down

Warm-up (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)