Adelphos Athletics – CrossFit

Warm-up (No Measure)

Faith is believing that the universe is on our side, and that the universe knows what it’s doing.

Nicole Matoushek


Warm-up (No Measure)

3 sets:

30 sec Row (easy pace)

20 sec Row (mod pace)

10 sec Row (hard pace)

10 Straight leg Sit Ups

10 Single Arm Dumbbell Shoulder Press (each)


Shoulder Press

Shoulder Press:

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.


Metcon (AMRAP – Reps)

Teams of 2

12:00 Amrap

5 rounds (each)

Partner 1: 15/12 Calorie Row

Partner 2: 15 GHD’s (Or 15 V-ups)


Max Strict Pull Ups

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose