Adelphos Athletics – CrossFit

Warm-up (No Measure)

So when you search for happiness, look deep inside. Seek the genuine contentment that comes with being at peace with yourself and in harmony with the world. It is not an easy feat! But it is worthwhile. You hold the key.

Sky Banyes


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Or Banded 7’s Warmup


6 min AMRAP

30 sec Row

10 sec handstand hold

10 kip swings

10 Plate Press Overhead

10 Plate Bent Over Row

2. Workout Prep

3 sets:

5/4 Calorie Row

3 Pull-ups

2 Handstand Push Ups


Metcon (Time)

5 sets:

21/16 Calorie Row

15 Pull-ups

9 Handstand Push Ups

-rest 2 Mins between sets-

Target time each set: 3 Mins

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)