Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up


8 min AMRAP

30-second Single Unders

10 Heel to toe Rocks

5 Low Box Jumps

5 Back Squats (empty bar- build across sets)

Back Squat (Back Squat:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (Time)

For Time:


Box Jump Overs (20)


Stick Sit Ups

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