Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, and how you can still come out of it.

Maya Angelou

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s


Hip Halo Warmup


4 min AMRAP

4 Single Arm Dumbbell Push Press

4 Kettlebell Swings

100m Row Sprint

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15 Dumbbell Push Press (35s/25s)

15 Am. Kettlebell Swings (53/35)

250/200m Row

KB Goblet Squats (No Measure)

KB Goblet Squats

4 sets: 10 reps

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

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)