11/21/2019

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 (3×10@70%)After each set 20 Russian twists w/ 35,20# DBMetconMetcon...

11/20/2019

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**WeightliftingDeadlift (5×5 working up in weight. )Accumulate 75 push ups between each set of...

11/19/2019

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**Skill WorkMetcon (AMRAP – Reps)10 Min Emom Odd-max Strict press (75,55)...

11/18/2019

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)5 rounds 2 Minutes each 3 power cleans...

11/16/2019

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...

11/15/2019

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**WeightliftingPower Snatch (4×4@60%)Squat Snatch...