Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

You were born an original; don’t die a copy. Your uniqueness is the palette with which you paint the canvas of your life, creating a masterpiece only you can imagine.

Alina Bass

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo


3 sets

5 Down Dog to Seal

5 Russian Kettlebell Swings

5 Goblet Squats

10 Box Step Ups (low)

Metcon (Time)

2 rounds

30 Kettlebell Goblet Squats (53/35)

30 Step Ups (24/20)

30 Kettlebell Swings (53/35)

30 Box Jumps (24/20) (OR Step Ups holding KB)

Skills and Drills (No Measure)

Double-Unders: Week 4 Day 1


Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’

Goal Workout:

Complete 20 single-double reps, unbroken

Once you can complete this workout, move on to phase 5.

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)