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
Warm-up (No Measure)
Banded 7’s
– into –
3 sets
150m Row (easy)
10 Alternating V-Ups
5 Shoulder Press + 3 Push Press (empty Bar)
Metcon
Metcon (Time)
500m Row
50 V-Ups
10 S2OH (155/105)
500m Row
40 V-Ups
10 S2OH (155/105)
500m Row
30 V-Ups
10 S2OH (155/105)
500m Row
20 V-Ups
10 S2OH (155/105)
500M Row
10 V-Ups
10 S2OH (155/105)
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