Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

We have a right to be happy and peaceful. We have been created for this – we are born to be happy – and we can only find true happiness and peace when we are in love with God: there is joy in loving God, great happiness in loving him.

Mother Teresa

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


6 min AMRAP

30-sec row

10 heel/toe rocks

10 plate toe taps (each side)

5 Inch Worms + Pike Push Up

2. Workout Prep

3 sets:

5/4 Calorie Row (Build in pace)

3 Box Jumps (build-in height)

2 Strict handstand Push Ups (Start with 2 abmats, take 1 away every set (set 3 to a flat surface)

Metcon (AMRAP – Rounds and Reps)

16:00 Amrap

5 rounds

15/12 Calorie Row

10 Box Jumps (24/20)

Max Rounds

12/10 Calorie Row

8 Handstand Push Ups

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)