5/1/2020

CrossFit Adelphos – CrossFitWarm-upWarm 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**Skill WorkMetcon (No Measure)4 sets not for time 6 Back squats...

Friday

CrossFit Adelphos – CrossFit at HomeWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Bike/Run/Row/Mountain Climbers 5 Plank to Down Dog + 5 Scap Push-Ups :20 Hollow HoldWorkoutMetcon (AMRAP – Reps)EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2...

Thursday

CrossFit Adelphos – CrossFit at HomeWarm-upWarm-up (No Measure)1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or...

Wednesday

CrossFit Adelphos – CrossFit at HomeWarm-upWarm-up (No Measure)3 rounds: 1:00 Marching 30 Flutter Kicks 20 Bodyweight Single Leg RDLsWorkoutMetcon (AMRAP – Rounds and Reps)3 Sets: AMRAP 5 Minutes: 10 Cossack Squats (Total) 20 Alternating Leg V-Ups -Rest...

Tuesday

CrossFit Adelphos – CrossFit at HomeWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 5 Up-Downs 30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)* *Can sub Backpack Front Rack Walking LungeWorkout – HOMEMetcon (Time)5 Rounds for time 300m Run 20 Alt....