Adelphos Athletics – CrossFit

“There is a stubbornness about me that never can bear to be frightened at the will of others. My courage always rises at every attempt to intimidate me.” ―Jane Austen


Warm-up (No Measure)

6 min AMRAP

10 Heel-Toe Rocks

30-sec Singles Unders

10-sec Handstand Hold

3 Inchworms (optional with feet on box)


Metcon (No Measure)

5 Rounds (New Round every 2:30)

30 Double Unders

2 Wall Walks


7 Rounds (New Round every 2:30)

50 Double Unders

2 Wall Walks

Assistance Work

Metcon (No Measure)

Every min (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Cool Down

Metcon (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)