Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The most beautiful thing you can wear is confidence in your own uniqueness.

Eliot Cortez

Warm Up (No Measure)

3:00 Row


3 sets:

1 Minute Assault Bike (warm up pace)

30-second Single Unders

10 Box Step Ups

10 Alternating V-Ups

Metcon (Time)

Teams of 2

Every 6:00 (4 sets)

75 Double Unders (Each/ same time)

Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (20 all)

Partner 2: 15 Stick sit-ups

*Both working at the same time and switch when station is completed*

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose