Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

If you find a path with no obstacles, it probably doesn’t lead anywhere.

Frank A. Clark

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


7 min AMRAP

10 Walking Lunge Steps (total)

5 Knees to Elbows

30 sec assault bike

5 Deadlifts (empty bar- build across sets)

Deadlift (3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute on the Minute *)

Metcon (Calories)

5 sets

2:00 AMRAP

50ft Single Dumbbell Walking Lunge (35/25)

8 Toes to Bar

Max Calorie Assault Bike in remaining time

1 min rest between sets

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)