Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Don’t ever let a bad day define you. We all have them. Keep your head up, and I promise, you will get through it.

Aliya King Neil


Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

8 min AMRAP

30 sec row (easy)

20 sec row (mod)

10 sec row (hard)

10 Plate Toe Taps (each side)

2 Box Steps-Ups (each side)

2 Box Jumps

2. Workout Prep

2 sets:

5/4 Calorie Row

2 DB Box Step Ups (build in height)


Metcon (Time)

3 Sets (1 Set Every 8:00)


Calorie Row


DB Box Step Ups (24/20) (50/35)

Women’s calories: 12-10-8

Assistance Work (No Measure)

4 sets:

100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)

*As heavy as possible while staying balanced during carry (no leaning)

Cool Down (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back