Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

I used to think that the worst thing in life was to end up alone. It’s not. The worst thing in life is to end up with people who make you feel alone.

Robin Williams

Warm Up (No Measure)

Banded 7’s + Hip halo


Every 1:00 (8:00)

10 Plate Hops

5 Dumbbell Deadlifts (Light)

2 Up Downs

Metcon (AMRAP – Reps)

2:00 Amrap (6 sets)

15/12 Calorie Air Bike

Max Distance Farmers Carry

(DBs 50s/35s)(Or Kettlebells (53s/35s)

-Rest 1:00 Between sets-

Double Unders Assistance Work (No Measure)

Double-Unders: Week 3 Day 1

One Double-Under Followed by Single-Unders:

Now we’re going to work on doing that first double-under and then keeping the rope spinning for some additional single-unders.

Goal Workout:

10 rounds:

3 single-unders

1 double-under

Once you can successfully complete this workout unbroken (with no misses), you’re ready for Phase 4.

Advanced Athlete Option:

If you already have mastered double-unders, instead, use this time to work on Crossovers.

* Video on how to learn crossovers:

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)