Announcements
Time to order Open shirts! Go to the link below and check out this years design and have it shipped directly to your house!
https://shoponep.printavo.com/merch/adelphosathleticsopen2022
Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Be too busy creating results to waste time sharing goals with unbelievers.” —H.T.
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
6 min AMRAP
10 Heel Toe Rocks
30 sec single/double unders
3 Inch Worms
3 DB Deadlifts
Metcon
Metcon (AMRAP – Reps)
7 Rounds
2 min AMRAP
40 Double Unders
2 Wall Walks
Max Goblet Squats (50,35)
-Rest 1:00 min between rounds-
Assistance Work
Pistols
Advance:
Every min (5:00)
8-10 Pistols
Intermediate:
Every min (5:00)
6-8 Pistols with Band
Beginner:
Every min (5:00)
6-8 Pistols to a Box
* All reps are the total amount, not each leg.
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back