Adelphos Athletics – CrossFit

Warm-up (No Measure)

Making our life happy or sad, beautiful or sorrowful is in our hands. We have our own rules for our lives. Follow your heart and be happy in our own life.

Mukesh Narayana


Warm-up (No Measure)

Hip Halo Warm-up


3 Rounds

5/4 Calorie Row

2 Burpee Over Rower


Metcon (Time)

3 sets


Calorie Row


Burpee Over Rower

-Rest 2 Min between rounds

*Females Calories: 16-12-8

Cool Down

Warm-up (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)