Announcements
As of Wednesday March 18th, we will be closed because of the mandated closures for all non-essential businesses. I will be communicating with everyone with any news that I hear and what that will mean for everyone in the coming weeks. Sorry for the bad news everyone. I don’t like it either.
Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Set a 5:00 minute clock
As many rounds as you can warming up
10 High Knees
10 Air Squats
5 Inch Worms
5 Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
25 V Ups
..Then..
8:00 Amrap
10 Goblet Squats (20 air Squats)
10 Push Ups
..Then..
25 V Ups
Cool Down
Metcon (No Measure)
2 Rounds
1:00 Push Up Plank
1:00 Alt. Scissor V Up (L foot to R hand then switch)
1:00 Hollow Rock
1:00 Sit Ups
—Rest :30 before starting next round