Adelphos Athletics – CrossFit

Warm-up (No Measure)

Encouragement often sets off a chain reaction. Those who encourage us inspire us, in turn, to reach out to still other people with words and deeds of encouragment.

Darlene Sala


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo


3 sets:

5 Inch Worms

30-sec Knee Plank

5 Back Squats (empty bar)


Back Squat

Back Squat:

– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.


Metcon (Time)

5 rounds

60 Double Unders

20 GHD’s (Or 15 Stick Sit-ups)

Cool Down

Warm-up (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)