Adelphos Athletics – CrossFit

Warm-up (No Measure)

If you want more laughter in your life, you must search for or be in the present moment.

Thomas Flindt


Warm-up (No Measure)

Crossover Symmetry Warmup Or Banded 7’s


6 min AMRAP

30-second Bike

5 GHD’s to parallel

5 Kip Swings

5 Scap Pullups


Metcon (Time)

Teams of 2

5 rounds:

50/40 Calorie Bike

40 Partner Medbll Sit Ups

20 Synchro Push-ups

Cool Down

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)