Adelphos Athletics – CrossFit

Warm-up (No Measure)

Of all the things you wear; your smile is the most important.

Janet Lane


Warm-up (No Measure)

3 min Assault Bike

(:30 sec easy, :20 sec mod, :10 sec fast x 3)


6 min armap:

3 Dumbbell Deadlifts

3 Dumbbell Hang Snatches

3 Devils Press

5 inch worms


Metcon (Calories)

6 sets (Every 4:00)

21/16 Calorie Assault Bike

9 Devil Press (50s/35s)

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side