Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“In the realm of passion, ordinary becomes extraordinary, and the impossible finds its way to the possible.”

Jay Dixon

Warm Up (No Measure)

Hip Halo Warm Up


3 sets:

10 Box Step Ups

10 Deadbugs

30-Second Knee Plank

5 Back Squats (Build in weight, stay light)

Back Squat (Back Squat
– Heavy 10 rep (10-12 minutes)

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

Metcon (Time)

Teams of 2

300 Box Step-ups (20” all athletes)

* Every 2:00 (including 0:00) perform 4 Sandbag Toss (125/75)

* Share the 300 box step ups between partners. Each athlete does 2 toses each time.

Time Goal: 22 Minutes

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose