Adelphos Athletics – CrossFit

Warm-up (No Measure)

You can’t always prepare yourself for what is to come but you can ensure that no matter the storms you face, your soul can be anchored, firm, and secure.

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Warm-up (No Measure)

1-2 Sets:

1:00 Row

25 Single Under

15 Banded Good Morning

1:00 Bike


Build to Sandbag weight.


Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

20/16 Cal Bike

50 Double Unders

10 Sandbag Cleans (125/75)

Cool Down

Warm-up (No Measure)

2-3 minutes of easy cardio

1-2 minute calf smash (each side)

2 minute ankle dorsiflexion stretch (each side)