Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The greatest gift we can give ourselves is the permission to dream big and chase those dreams. Let your bucket list be the blueprint for a life filled with passion, purpose, and unforgettable experiences


Warm Up (No Measure)

6 min AMRAP

30-sec Jump Rope

30-sec Row

30-sec Bike

5 Down Dog/Seal Pose Transition

Metcon (AMRAP – Reps)

15:00 AMRAP


Row (calories)

Bike (calories)

30 Double Unders

Bottoms up KB Press (4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose