Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

A bad attitude is like a flat tire. You can’t go anywhere until you change it.

– Unknown Author

Warm Up (No Measure)

1 Round Through

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees


6 min AMRAP

100m jog

10 sec handstand hold

10 yd bear crawl

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

533m Run

30 BW Lunges

20 HR Push Ups

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose