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**WeightliftingBack SquatIn a 12 Minute Window get as many rounds as...
Adelphos Athletics – CrossFit at HomeWarm-upWarm-up (No Measure)1 ROUND 10 Samson Lunge 5/5 Moose Antlers 10 Scorpion Stretch 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down DogWorkoutMetcon (AMRAP – Rounds and...
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**ATHLETE CHOICESaturday (No Measure)If there was something that you missed from...
Adelphos Athletics – CrossFit at HomeWarm-upWarm-up (No Measure)PARTNER WARM-UP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)WorkoutMetcon (AMRAP – Reps)IN TEAMS OF 2… AMRAP x 16...
