Adelphos Athletics – CrossFit

Warm-up (No Measure)

A little bit of kindness can give someone the helping hand they need. Kindness brings out the best in people; it gives them the confidence and freedom to show their larger selves.

David Hamilton, PhD, The Five Side-effects of Kindness


Warm-up (No Measure)

Hip Halo


2 sets

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (reg)


Metcon (No Measure)

Teams of 2

8 sets (each/1:1)

500/450m Row

Assistance Work

Warm-up (No Measure)

5 sets:

6-10 Strict Ring Dips

– rest 1 minute between sets –

Cool Down

Warm-up (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min foot smash with Lacrosse ball (each side)