Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Birds chirp and sing with such enthusiasm that it’s a reminder for us to embrace the new day and realize our fortune—we are alive, just for starters.

Jennifer Lazarow

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo + Crossover Symmetry or Banded 7’s Warm Up


3 sets:

30-second Assault Bike (build in pace)

5 Front Squats (empty bar)

5 Push Press (empty bar)

10-second Handstand Hold

Weightlifting (No Measure)

~On your Own~

Heavy Thruster

* Work up to a heavy single for the day *

Metcon (Time)


Calorie Assault Bike

Thrusters (75/55)

* Womens Calories: 16-14-12-10-8

Target time: 10 -14 minutes

Cool Down (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)