Adelphos Athletics – CrossFitWarm-upWarm up 3 (No Measure)20 RING ROWS 30 2-WAY BAND PULL APARTS 10 INCH WORMS 16 LUNGES (TOTAL) 15 SIT UPS **2 ROUNDS**WeightliftingDeadlift (5-5-5-3-3-3)Start low with the weight and then work up. Work to a heavy-ish set of...
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 Squat12 Minute window for as many rounds you can...
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 – 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**WeightliftingSquat Clean and Jerk (5×5 working to a moderate...