Announcements

As of Wednesday March 18th, we will be closed because of the mandated closures for all non-essential businesses. I will be communicating with everyone with any news that I hear and what that will mean for everyone in the coming weeks. Sorry for the bad news everyone. I don’t like it either.

CrossFit Adelphos – CrossFit

Warm-up

Warm-up (No Measure)

Set a 5:00 minute clock

As many rounds as you can warming up

10 High Knees

10 Air Squats

5 Inch Worms

5 Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

25 V Ups

..Then..

8:00 Amrap

10 Goblet Squats (20 air Squats)

10 Push Ups

..Then..

25 V Ups

Cool Down

Metcon (No Measure)

2 Rounds

1:00 Push Up Plank

1:00 Alt. Scissor V Up (L foot to R hand then switch)

1:00 Hollow Rock

1:00 Sit Ups

—Rest :30 before starting next round