Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Your MINDSET holds the key to the abundant life.

James Justin

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Warmup or Banded 7’s


3 sets:

30 sec assault bike

10 sec handstand hold

5 Double Dumbbell Strict Press

2. Workout Prep

2 sets:

5/4 Calorie Assault Bike (workout pace)

3 Handstand Push Ups

Metcon (Time)

32/26 Calorie Assault Bike

16 Handstand Push ups

24/20 Calorie Assault Bike

12 Handstand Push ups

18/14 Calorie Assault Bike

8 Handstand Push ups

8/6 Calorie Assault Bike

4 Handstand Push ups

Turkish Get Up (Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps)

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)