Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Surround yourself with good people; surround yourself with positivity and people who are going to challenge you to make you better.”

– Ali Krieger

Warm Up (No Measure)

Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)


3 min

25-second Jump Rope

5-second Transition

25-second Up Downs

5-second Transition

Metcon (Time)

12 Rounds

10 Calorie Bike

8 Burpees

Assistance Work (No Measure)



3 sets

6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)


3 sets

6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)