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
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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
2-4-6-8-10…
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