Adelphos Athletics – CrossFit

Warm-up (No Measure)

Don’t let negativity destroy who you are or where you want to end up. Clarity, belief and confidence will get you what you want to achieve.

Anne Maree Spengler


Warm-up (No Measure)

3:00 Machine (get the wheels turning)


3 sets:

100m Row (build in pace)

5 Jumping Air Squats

5 Plate Floor Press

5 Ring Rows

2. Workout Prep

3 set:

100m Row (workout pace)

10 Air Squats

6 Push Ups

2 Strict Pull ups


Metcon (Time)

4 rounds

500m row

40 Air Squats

30 Push Ups

15 Strict Pull Ups

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)