Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Words may promise the future, but actions deliver it.

– Eliza Hawthorne

Warm Up (No Measure)

Banded 7’s


3 sets:

4x50ft Shuttle Run

10 Step Ups

5 Shoulder Press (build-in weight)

10 Air Squats

Shoulder Press (Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.)

Metco (AMRAP – Rounds and Reps)

2 Sets

In a 5:00 window

6 x50ft Farmers Carry (50s/35s)

AMRAP in the time remaining of

5 Box Jumps (24/20)

5 Handstand Push Ups

15 Air Squats

-rest 5 minutes between sets-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)


Death by Endurance (No Measure)


3 Sets

1 Min at RPE8

1 Min at RPE3 (50% of above distance)

1 Min at RPE9

*Rest 1 Min between sets.