Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?” —Caroline Myss


Warm-up (No Measure)

3:00 Machine of choice (increase intensity every 1:00)

– into –

3 sets

10 Russian Kettlebell Swings

20 Body weight lunges (total)

5 Pike Push-Ups

20 second Goblet Squats (light weight)


Metcon (Time)

2 Sets

2 Rounds

20 Kettlebell Swings (53,35)

100’ Farmers Carry (120,70)

15 Handstand Push-Ups

100’ Farmers Carry (120,70)

~~Rest 3 Minutes between sets~~

Cool Down

Warm-up (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back