Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The magic of life is in its unpredictability; savor every experience as a gift.

– Landon Thornfield

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s


7:00 AMRAP

3 Inch Worms

8 Ring Rows

10 Deadbugs

5 Deadlifts (build in weight)

Deadlift (Deadlift:
– Heavy 2 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (2 Rounds for reps)

6:00 Amrap

10 Push Ups

4 Strict Pull-Ups

-2:00 Rest-

6:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

5 Strict Pull Ups

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)