Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Happiness is always a choice and never a result. Remember, the real world is internal and eternally creative.

Mary M. Bauer

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup


3 sets

30- second Row (build in pace)

15 Single leg Jump Rope (Left/Right)

10 Alternating V-ups

5 Deadlifts (empty bar- build across sets)

Deadlift (5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set every 2 minutes *)

Metcon (Time)

18:00 Amrap

Teams of 2

500/450m Row

50 Double Unders

*Rower is always occupied*

Individual Option:

5 sets

500/450m Row

50 Double Unders

– Rest 1:00 between sets –

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back