Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

It does not matter how slowly you go as long as you do not stop.


Warm Up (No Measure)

Hip Halo Warmup


3 sets:

5 Up-Downs to Seal Pose

8 Box Step ups

5 Back Squats (build across to working weight)

Metcon (Time)

Teams of 2

3 Rounds

50 Burpee BoxOver (20)

Reps of Back Squats Totaling 4000/3200lbs**


3 Rounds

25 Burpee Box Overs (20)

Reps of Back Squat Totaling 2000/1800Lbs

*You can take the bar from the rack

**Split reps as desired

**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)