Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Passion is the heartbeat of purpose, pumping life into our pursuits and making the extraordinary achievable.

Sophia Greer

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo Warmup


6:00 AMRAP

30-second Air Bike

10 Suitcase Sit Ups

8 Alternating Dumbbell Snatches (light weight, practice the transition)

Metcon (Time)

2 sets (1 set every 10:00)

20/16 Calorie Air Bike

20 V-Ups

25 Alternating Dumbbell Snatches (50/35)

20/16 Calorie Air Bike

20 V-Ups

Mini Pump (No Measure)

4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose