Adelphos Athletics – CrossFit

Warm-up (No Measure)

Real growth is when we flow in balance in all seasons and weathers accepting all events and things with openness & gratitude.

RaghuRam Ananthoj


Warm-up (No Measure)

8 min Amrap:

:30 sec Row

5 Box Step Ups (each side)

5 Abmat Sit Ups

5 RKB Swings (light)


Metcon (No Measure)

Every 2:00 (10 sets)

10 Dumbbell Bench Press (50s/35s)

8 Deadlifts (225/155)

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)