Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Enthusiasm is that certain something that makes us great, that pulls us out of the mediocre and commonplace, that builds into us power. It glows and shines, and lights up faces.

Dr. Gene Orlowsky

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up


3 sets:

5 Back Squats (empty bar- build across sets)

10 Alternating V-ups

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

* Complete a set Every Minute *)

Metcon (3 Rounds for reps)

Tabata (20 on/10 rest)

8 sets Max Calorie Row

-1:00 rest-

8 Sets Max Shoulder Press (45/35)

-1:00 rest-

8 sets Max Calorie Row

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)