Adelphos Athletics – CrossFit

Warm-up (No Measure)

You know your worth. You know your purpose. You know your path. You are loved and you are blessed.

Nikki Bryan


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s


6 min AMRAP

30-sec row

5 Dumbbell Strict Press (each side)

20 Plate Hops

2. Workout Prep

1 set:

5/4 Calorie Row

5 Dumbbell Push Press


Metcon (No Measure)

Every 4:00 (5 sets)

12/10 Calorie Row

24 Dumbbell Push Press (35s/20s)

12/10 Calorie Row

Assistance Work

Warm-up (No Measure)

3 sets

14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

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)