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)