Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is an adventure, and adventure always demands insight and daring.

The Caledonian

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warm Up


8:00 Amrap

30-sec bike(easy)

20-sec bike(mod)

10-sec bike (high)

10 plate toe taps (each side)

5 Box Jumps

5 Kettlebell Swings to eye level (focus on hip extension)

5 back Squats (empty bar – build across sets)

Back Squat (3 Back Squat x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (5 Rounds for reps)

5 Rounds

1 Minute: Max Calorie Bike

1 Minute: Max Box Jumps (24”/20”)

1 Minute: Am.Kettlebell Swings (53/35)

-Rest 1:00 between rounds-

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back