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 (No Measure)

Crossover Symmetry Activation

OR Banded 7s


2-3 Sets

1:00 Assault Bike

10 Box Jump w/Step Down

25 Single Under

5 Inchworm w/Push Up


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)