1/21/2021

CrossFit Adelphos – CrossFitWarm-upWarm Up 4 (No Measure)3 Rounds not for time 15 banded face pulls 5 Burpees 10 Lunges 10 Sit Ups 10 Push Ups 10 Hollow RocksWeightliftingBench Press (3×20 at the heaviest weight you can do all 20 reps)MetconMetcon (No...

1/20/2021

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**WeightliftingDeadlift5x5@70-75%, after the 5 sets do another for as many reps as possible with your weight....

1/19/2021

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 Press5 Rounds 6 Push Press at 75% 10/6 Calories on bike as...

1/18/2021

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 (Starting at 70%)5 Back squats at...

1/16/2021

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...