Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

As the moon wanes and waxes, so do the phases of our own lives.

-Aurora Sterling

Warm Up (No Measure)

Hip Halo + Banded 7’s


1:00 Jump Rope

1:00 Run


6 min amrap:

5 Russian Kettlebell Swings

5 Single Arm Kettlebell Up Right Rows (each)

5 Kip swings

3 Inch Worms

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Toes to Bar Assistance Work (No Measure)

Toes to Bar:

Week 5, Day 1


Every minute (8:00)

8-10 Toes to Bar


Every minute (8:00)

6-8 Toes to Bar


Every minute (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:

Every minute (8:00)

10 Alternating V-Ups

10 Hollow Rocks

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)