Adelphos Athletics – CrossFit

Warm-up (No Measure)

If you want to emerge as the freest, authentic version of yourself, you must consistently know and honor your values.

Meredith Trank


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up


8 min AMRAP

30 sec single/double unders

10 heel/toe rocks

3 inch worms

10 sec handstand hold

2. Workout Prep

1 set:

10ft Front Rack Walking Lunge

10 Double unders

1 Wall Walk


Metcon (Time)

3 Sets

2 Rounds

50’ Front Rack Walking Lunge (2×50/35)

50 Double Unders

5 Wall Walks

50 Double Unders

-Rest 2 Mins between sets-

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)