Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

When you face challenging moments in your life, having a positive attitude can be the difference between survival and being swallowed up by affliction.

Austin E. Thompson, Jr

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

2 min Choice of Machine


3 Rounds (each)

Partner Rowling – 100m

*Penalty is over/under number multiplied by 5 in single unders (Max 10)

2. Workout Prep

2 sets:

5/4 Calorie Row (workout pace)

10 Double Unders

Metcon (Time)

3 sets:


Calorie Row


Double Unders

-Rest 3 minutes between sets-

*Women’s calories: 16-12-8

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)