Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Abundance is not something we acquire. It is something we tune into.”

– Wayne Dyer

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Bike (8 sets)

Build in pace (80% of workout pace)


3 sets:

10 Kip Swings

5 Hanging Knee Raises

2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

Metcon (Time)

3 rounds:

12/10 Calorie Assault Bike (or 10/8 Echo)

12 toes-to-bars

50ft Sandbag bear-hug carry (100/70) (OR 75ft 2×50/35 Farmers Carry)

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)