Adelphos Athletics – CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Band 7’s


6 min AMRAP

30-sec row

5 alternating v-ups (each side)

10 Box Step Ups

2. Workout Prep

2 sets:

5/4 Calorie Row

30 Seconds Weighted Step Ups (Build up in weight)


Metcon (AMRAP – Reps)

5 sets:

1:30 AMRAP

15/12 Calorie Row

Max Reps Double DB Front Rack Lunge (50s/35s)

-rest 1:00 between sets-

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Deficit Pushups

10 Ring Row – Feet Elevated

15 Seated Tricep DB French Press

15 DB Spider Curls

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 KB Side Crunches (each side)

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

-Rest 2 min b/t round-

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)