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)

“Do not wait for leaders; do it alone, person to person. Be faithful in small things, because it is in them that your strength lies.” —Mother Teresa

Warm-up

Warm-up (No Measure)

Banded 7’s

-into-

Monster Walk Warmup

-into-

5 min AMRAP

30-sec assault bike

3 Thrusters (Light)

6 Kip Swings

9 Sit-Ups

Weightlifting

Deadlift

Deadlift 5×5

5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

Metcon (AMRAP – Reps)

0:00-3:00

2 rounds:

10 Overhead Squats (75/55 lb)

10 Pull-Ups

3:00-6:00

2 rounds

12 Overhead Squats (75/55 lb)

12 Pull-Ups

6:00-9:00

2 rounds

14 Overhead Squats (75/55 lb)

14 Pull-Ups

* Follow the pattern until you fail to complete both rounds *

Cool Down

Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)
QL Stretch

https://www.youtube.com/watch?v=z_Uxp3h_YBU

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