Announcements
Friday, 3/29/2019, if you can swing by in the afternoon we will be hanging out having some drinks and there will be some food to snack on to celebrate the wrap up of the open season for 2019
Adelphos Athletics – CrossFit
Warm-up
Warm 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 Rocks
Mobility
Metcon (No Measure)
4 Rounds
One minute per movement
•Barbell Hamstring Smash Left
•Barbell Hamstring Smash Right
•Upper Back LAX Ball
Metcon
Metcon (Time)
4 rounds
5 Power Cleans (185,125)
6 Strict Pull ups