Adelphos Athletics – CrossFit

Warm-up (No Measure)

All of us need to take time to “look up” occasionally and see the wonders of our world and appreciate our surroundings.

Rex Hickox


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


6 min AMRAP

30 sec assault bike (easy)

20 sec assault bike (mod)

10 sec assault bike (hard)

5 Wall Balls (focus on arm cycling)

2. Workout Prep

4 set:

5/4 Calorie Bike

5 Wall Balls


Metcon (Time)

3 Sets:

20/15 Calorie Assault Bike

25 Wall Balls (20/14)

15/12 Calorie Assault Bike

15 Wall Balls (20/14)

10/8 Calorie Assault Bike

-rest 1 Min between sets-

Cool Down

Warm-up (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)