Announcements

Friday, 3/29/2019, if you can swing by in the afternoon we will be hanging out having some drinks and there will be some food to snack on to celebrate the wrap up of the open season for 2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 4 (No Measure)

3 Rounds not for time

15 banded face pulls

5 Burpees

10 Lunges

10 Sit Ups

10 Push Ups

10 Hollow Rocks

Mobility

Metcon (No Measure)

4 Rounds

One minute per movement

•Barbell Hamstring Smash Left

•Barbell Hamstring Smash Right

•Upper Back LAX Ball

Metcon

Metcon (Time)

4 rounds

5 Power Cleans (185,125)

6 Strict Pull ups