6/1/2019

May 31, 2019 | W.O.D.

Adelphos Athletics – 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**MetconMetcon (Time)With a partner For Time •Buy in 200m run w/Medball •Then 3...

5/31/2019

May 30, 2019 | W.O.D.

Adelphos Athletics – 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**WeightliftingFront Squat (5×5@65%)MetconMetcon (Time)10...

5/30/2019

May 29, 2019 | W.O.D.

Adelphos Athletics – 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 (5×5@65%)MetconMetcon (Time)5 Rounds 20 RKB Swings (53,35) 15 Box...

5/29/2019

May 28, 2019 | W.O.D.

Adelphos Athletics – 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@65%)MetconMetcon (AMRAP – Rounds and Reps)With a Partner Break it up...

5/28/2019

May 27, 2019 | W.O.D.

Adelphos Athletics – 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**WeightliftingShoulder Press (7×5@65%)MetconMetcon (Time)For Time 50 Sit...