Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Never regret anything that has happened in your life; it cannot be changed, undone, or forgotten. Take it all as lessons learned and move on with grace.

– Unknown

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up


3 sets:

1:00 Machine

10 Alternating V-ups

5 Low Box Jumps

5 Tempo Bench Press (empty bar – focus on bar path)

Bench Press (Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *)

Metcon (Time)


Jumping Split Lunges

Abmat Sit-ups

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)