Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

In a world that often seeks conformity, remember that your uniqueness is your superpower. Embrace your individuality, for it is the key to unlocking your true potential.

Tessa Sanchez

Warm Up (No Measure)

Hip Halo Warm Up


3 sets:

:30 easy Row

3 Burpees

5 Back Squats (empty)

:20 moderate Row

2 Line Facing Burpees

5 Back Squats (Add a little weight)

:10 fast Row

1 Burpee Broad Jump

5 Back Squats (Add a little more weight)

Back Squat (Back Squat:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.


Metcon (Time)

4 sets (1 set every 5:00)

Even Sets: (0:00, 10:00)

15/12 Calorie Row

15 Burpees

15/12 Calorie Row

Odd Sets: (5:00, 15:00)

15/12 Calorie Air Bike

15 Burpees

15/12 Calorie Air Bike

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)