Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Never regret anything that made you smile.”

– Mark Twain

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row (increase pace every 30-seconds)

2:00 Run (increase pace every 30-seconds)


3 sets:

10 Heel Toe Rock

10 Scorpions

5 Up Downs

2. Workout Prep

1 set:

100m Row (at workout pace)

100m Run (at workout pace)

2 Burpee Over Rower

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

500m/450m Row

15 Burpees over Rower

533m Run

15 Burpees over Rower

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back