Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“The dream is free. The hustle is sold separately.”

– Miles Conrwell

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s


3 sets

30 sec Row (easy pace)

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)

Metcon (Time)


Sumo deadlift high pulls (95/65)

Box Jump Overs (24/20)

Assistance Work (No Measure)

Double DB Bench Press 1 and ½ Reps

4 sets: 8 reps – RPE 8

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

Standing Tricep Extension w/ band

4 sets: 10 reps – RPE 7

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

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)