Announcements
Class times for July 4th are 8am, 9am, and 10am only. Back to regular schedule on Friday!
Adelphos Athletics – CrossFit
Warm-up
Warm up 3 (No Measure)
20 RING ROWS
30 2-WAY BAND PULL APARTS
10 INCH WORMS
16 LUNGES (TOTAL)
15 SIT UPS
**2 ROUNDS**
Weightlifting
Deadlift (Work up to 90-95% of your max. )
Metcon
Metcon (AMRAP – Reps)
With a partner
As many reps as you can do per movement in 30 seconds.
4 rounds switching every other movement
AKB Swings (53,35)
HR Push ups
Burpee Box Overs
Sit ups
Air Squats
The lowest score for each movement is what you will use for your total score