Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Inhale courage, exhale doubt, and let your breath carry you towards your dreams.

– Unknown Author

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s


3 sets:

5 Bench Press (empty bar – build across)

10 Box Step Ups (total)

10 Ring Rows

Bench Press (5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*


Metcon (AMRAP – Reps)

4 Sets:

3:00 AMRAP

15 Ring Rows (Or Bent Over Dumbbell Rows)

15 Dumbbell Bench (50s/35s)

*Max Single Dumbbell Box Step Ups (50/35) (24/20)

-rest 2:00 between sets-

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)