Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Take a moment to breathe peace in, exhale stress out and breathe a fresh start in and exhale the negative things of yesterday out.

Anthony Kelbrat

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s


10 Banded Air Squats

5 Up Downs + Box Step Up

5 Bench Press (empty bar/slow and controlled)

Bench Press (5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set every 2 minutes *)

Metcon (Time)

60 Burpee Box Jump Overs (20” for all)

Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)