Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Perfection is not attainable, but if we chase perfection we can catch excellence.

Vince Lombardi

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


2-3 Sets

1:00 Echo Bike (moderate)

20 Alt. Leg V-Up

10 Single Arm Press (each side, moderate)


Warm Up to Shoulder Press weight.

Metcon (Time)

8 Sets

18 VUps

12 Cal Bike

6 Shoulder Press (95/65)

*New set every 3:00.

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