9/30/2020

CrossFit Adelphos – CrossFitWarm-upWarm up 3 (No Measure)20 RING ROWS 30 2-WAY BAND PULL APARTS 10 INCH WORMS 16 LUNGES (TOTAL) 15 SIT UPS **2 ROUNDS**WeightliftingSumo Deadlift4 Rounds 6 Sumo Deadlifts @60% 8 DB Step ups (50,35)x2 Everyone uses a 20″...

9/29/2020

CrossFit Adelphos – CrossFitWarm-upWarm Up 2 (No Measure)40 AIRDYNE REVS 40 SINGLE UNDERS 20 BANDED HIGH PULLS 20 PVC ROLL OVERS 20 PAUSE SQUATS -2 SECS 20 HOLLOW ROCKS **2 ROUNDS**WeightliftingPush PressWarm up the shoulders well then 5@50% 3@60%...

9/28/2020

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**WeightliftingBack Squat (5×5@65%)MetconThe Tony (M) (AMRAP...

9/26/2020

CrossFit Adelphos – CrossFitWarm-upWarm Up 2 (No Measure)40 AIRDYNE REVS 40 SINGLE UNDERS 20 BANDED HIGH PULLS 20 PVC ROLL OVERS 20 PAUSE SQUATS -2 SECS 20 HOLLOW ROCKS **2 ROUNDS**ATHLETE CHOICESaturday (No Measure)If there was something that you missed from...

9/25/2020

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**WeightliftingClean and Jerk9 Min Emom Min 1-3 1 C&J@65%...