Adelphos Athletics – CrossFit

Warm-up (No Measure)

Always trust your heart, your heart knows the address of your dream. When everything is set in the right direction a new chapter makes a record of failures, Successes which will never let you down instead it makes you fearless and frank.

Danica Rayen


Warm-up (No Measure)

8 min AMRAP

30-second Row

10 Lunges

30-second Row

4 Box Get Overs (24/20)


Metcon (No Measure)

10 min AMRAP

1500/1200m Row


Max Rounds

10 AKB Swings (53,35)

14 Goblet Squats

1 min rest

10 min AMRAP

800M Run


Max Burpee Box Overs

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