Announcements
Hey Everyone! Starting this Friday Afternoon and going through the weekend they will be resurfacing the parking lot as well as painting parking lines again so we have been asked for those few days to stay off of the parking lot so if we could park at Eat-n-Park and walk over that would be great! We will be back to doing out regular parking on Monday!
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
Weightlifting
Bench Press (5×5 Pause at bottom working to a moderate weight )
Pause fully on your chest for a full 2-3 seconds before pressing out the lift
12 Band Pull Aparts between each set and after the last set
Metcon
Metcon (Time)
For Time
15-12-9
Push Press (75,55)
Pull ups
Burpees
It’s going to hurt. That’s the idea