Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

If you never take risks, you’ll never accomplish great things. Everyone dies, but not everyone has lived.

John Mason

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup


3 sets

5 Back Squats (empty bar- build across sets)

:30 Assault Bike (easy pace)

10 Ring Rows

Back Squat (5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


Metcon (Time)

5 Sets: (1 set every 3 minutes 30 seconds)

14/11 Calorie Assault Bike

7 Chest to Bar Pull Ups

14/11 Calorie Assault Bike

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)