Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The journey of your life will change when you emphasize gratitude for all that you are, all that you accomplish, and all that you receive.

Dr. Wayne W. Dyer

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s


6 min AMRAP

30 sec bike (easy)

20 sec bike (mod)

10 sec bike (hard)

5 Up Downs + Plate Step Up

5 Bench Press (empty bar/slow and controlled)

Bench Press (Bench Press:
– Heavy Single (10-12 minutes)

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


Metcon (Time)

For Time

10 Rounds

10 Cal Bike (8 Cal Bike for Ladies)

5 Burpees to Plate

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)