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