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 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 Work
Metcon (No Measure)
Every minute in the minute for 10 Minutes
Odd: Pull ups
Even: 4 Squat Snatch @65%
You will go for as many pull ups as you feel comfortable going for.
Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
12 Cal Row
12 WallBalls
3 Sandbag over shoulder