Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Setting clear goals is the first step, towards putting control back in your hands and your life. It is the end of drifting, floating and generally going nowhere.

Dee Shemma

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up


3 set:

1:00 Assault Bike (build in pace)

5 Muscle cleans (empty bar)

5 Front Squats (empty bar)

5 Inch Worms

10 Alternating V-Ups

2. Workout Prep

2 sets:

1 Wall Walk

3 Front Squats (build in weight)

5/4 Calorie Assault Bike (at workout pace)

Metcon (Time)

Teams of 2 (1:1)

8 Rounds (each)

3 Wall Walks

9 Front Squats (95/65)

12/10 Calorie Assault Bike

Accessory (No Measure)


3 rounds

10 Overhead Plate Sit ups

20 Kettlebell Front Rack Marches (each side – as heavy as possible while form can be maintained)

30 Flutters Kicks (each side)

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)