Adelphos Athletics – CrossFit

Warm-up (No Measure)

Never pass up an opportunity to better yourself. If you have a dream, pursue it. Don’t let the rest of the world tell you what to do about it.

Patricia Harrison


Warm-up (No Measure)

3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast)


6 min amrap:

3 inch worms

4 Up downs over Rower

5 Sit ups (focus on leg extension)


Metcon (Time)

5 Sets

30/24 Calorie Row

20 AKB Swings (53,35)

10 Burpee over rower

*Rest 2:00 between sets*

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose