Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

All paths are for the purpose of aiding soul on the journey of the self, and you transcended the path that was aiding you.

Orest Stocco

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Run Warmup:

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees


6 min AMRAP

25/25ft down and back run

5 Kip Swings

5 Ring Rows

2. Workout Prep

1 set:

2 Bar Muscle Ups (3 Kipping Pull Ups

1 50’ Shuttle Run (practice turning)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

4 Bar Muscle Ups (Or 8 Kipping Pull-ups)

10/8 Calorie Bike

Weightlifting (No Measure)

~Alt. Incline DB Bench

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

~Weighted Hip Thrust

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Cool Down (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose