Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Always keep your head up and never let anyone steal your joy. Let God always be your guide to the light you so deserve. Let him shower you in his gracious glory all the days of your life.

Nicolette Adams

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7s


6 min AMRAP

30 sec single/double unders

10 Ankle Circles (each direction – each side)

10 Heel Toe Rocks

10 Floor Plate Press

5 Negative Push Ups (3-sec negative)

2. Workout Prep

1 set:

10 Single Unders

3 Push Ups

Metcon (Time)


Single Unders


Push Ups

Assistance Work (No Measure)

10 min Rope Climb Practice


Every minute (10:00)

1-2 Rope Climbs/Zombie Climbs

* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *

Cool Down (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)