Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Choose to be happy. It’s really just that simple if you don’t complicate it.

James K. Van Fleet

Warm Up (No Measure)

Hip-Halo Warm Up


2-3 Sets:

300m Row(moderate)

25 Heavy Single Under

20 Alt. Leg V-Up

10 Kip to Swing

Workout Prep

1 Set (at workout pace):

10 Heavy Double Unders

3 GHD Sit Ups or Regular Sit Ups

1 Bar Muscle Up

Metcon (Time)

5 sets

40 BeadedDouble Unders

20 Medball Sit Ups

10 Pull Ups

Assistance Work (No Measure)

3-4 Rounds

12 Seated Neutral Grip Cable Row (moderate weight)

10 Double DB Skull Crushers (moderate weight)

12 Reverse Grip Lat Pulldown (moderate weight)

10 Single Arm Standing Tricep DB French Press (moderate weight)

-Rest 1-2 min b/t round-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)