Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

If you believe in fate, you shall have it. If you believe in destiny, you shall have it. Believing in yourself is the greatest impact in your life.

Blessings E Moyo

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

30 sec row (easy)

20 sec row (mod)

10 sec row (hard)

5 Tempo Back Squats (empty bar)

5 alt v-ups (each side)

Back Squat

Back Squat:

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

For Time:




Air Squats

-Female Distance: 400-320-240-160-80

~Time Goal: 15 Minutes

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)