Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

In the end, we only regret the chances we didn’t take, the relationships we were afraid to have, and the decisions we waited too long to make.

– Lewis Carroll

Warm Up (No Measure)

Hip Halo Warm up


3 sets:

30-sec Jump Rope

5 Updowns to Seal Pose

3 Deadlifts (empty bar – 20-sec tempo rise)

8 Pike Push-ups

Deadlift (Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM

* Rest as needed between sets *)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

15:00 Amrap

1000m Partner Run

Max rounds in the time remaining:

8 Synchro Pull Ups

10 Alternating Box Jumps (24/20)

12 Synchro Wall Ball (20/14)

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)