Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life isn’t always what you want, but it’s what you’ve got; so, with God’s help, CHOOSE TO BE HAPPY – and He will see you and your loved ones home safe at last!

Barbara Johnson

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*


Hip Halo Warmup


6 min AMRAP

5 Dumbbell Thrusters (light weight – build across)

4 Box Step Up (Total – light weight – build across)

6 Calorie Bike

2. Workout Prep

2 sets:

3 Dumbbell Thrusters

2 Dumbbell Box Step Ups

2 Calorie Bike (Fast)

(Build up in weight on each movement)

Metcon (Time)


Dumbbell Thruster (50s/35s) x2

Dumbbell Box Step ups (50s/35s)(20 For All)

20/16 Calorie Assault Bike

Core Work (No Measure)

4 Rounds

10 Single Arm Kettlebell Sit-ups (Left)

10 Single Arm Kettlebell Sit-ups (Right)

30-sec Plank Hold

*Rest 1:00 between sets

Mobility (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