Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

Mark Twain

Warm Up (No Measure)

Hip Halo Warmup


6 min AMRAP

3 Step Back Lunge Steps (each side)

5 Alt. V-ups (Each Side)

5 Kip Swings (focus on elevating in back portion of swings)

3 Knees to Elbows

Metcon (Time)

For time:


Back Rack Step back Lunges (95/65)

Toes to bar

Assistance work (No Measure)

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)