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 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Bench Press (4×4@80-85%. USE A SPOTTER )

Metcon

Metcon (Time)

3 Rounds

30 Wallballs (20,14)

20 Power Snatchs (95,65)

10 Sandbag Squats (125,75)