Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Honesty is a very expensive gift. Don’t expect it from cheap people.

– Warren Buffett

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up


8 min AMRAP

30-second Assault Bike (build in pace)

5 Down Dog/Seal Pose Transitions

5 Straight Leg Situps

5 Wall Ball Thrusters (build in weight)

Metcon (AMRAP – Reps)

Teams of 2

20:00 AMRAP

200/160 Calorie Assault Bike

4000/3200m Row

**Split as needed. One partner works at a time.

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose