Adelphos Athletics – CrossFit

Warm-up (No Measure)

Finding your purpose can make you feel better, perform better, and recognize your own success.

Carrie Nelson,


Warm-up (No Measure)

Hip Halo


3 sets:

5 Inch Worms

30-sec Knee Plank

5 Back Squats (empty bar)


Back Squat

Back Squat:

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.


Metcon (2 Rounds for reps)

2 sets

5:00 Amrap

2-4-6-8-10… Deadlifts (185/125)

1-2-3-4-5… Wall Walks (half way)

Rest 3:00 between sets

Cool Down

Warm-up (No Measure)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)