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
Warm-up (No Measure)
Hip Halo Warm-up
-into-
3 Rounds
5/4 Calorie Row
2 Burpee Over Rower
Metcon
Metcon (Time)
3 sets
21-15-9
Calorie Row
15-12-9
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)