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)
-into-
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