Adelphos Athletics – CrossFit
Warm-up (No Measure)
It isn’t easy to keep going when everything around you is falling apart. But I refused to give up. Because of that, I can now look back on my entrepreneurial journey and the bumps along the various roads I traveled and clearly say that it was all worth it.
Brian Cunningham
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
OR Banded 7s
~then~
2-3 Sets
1:00 Assault Bike
10 Box Jump w/Step Down
25 Single Under
5 Inchworm w/Push Up
Metcon
Metcon (Time)
2:30 On/1:00 Off
12 Calorie Assault Bike
10 Burpee Box Jump Overs (24″20″)
Max Double Unders
*Continue until you reach 250 Double Unders
or you reach 8 rounds.
Cool Down
Warm-up (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)