Adelphos Athletics – CrossFitWarm-upWarm-up (No Measure)Banded 7s or Crossover Symmetry Warm up -into- 6 min AMRAP 4 Alternating Dumbbell Snatches (lightweight – focus on transition) 3 Up Downs to Seal Pose 5 Alternating V-ups (each side) 5 Knees to...
Adelphos Athletics – CrossFitWarm-up (No Measure)”My motto is: Contented with little, yet wishing for more.” – Charles LambWarm-upWarm-up (No Measure)6 min AMRAP 30-sec Slam Balls 30-sec row 30-sec bike 5 Down Dog/Seal Pose...
Adelphos Athletics – CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan...
Adelphos Athletics – CrossFitWarm-upWarm-up (No Measure)Monster Walk Warmup -into- 5 min AMRAP: 200/150min Bike Erg 3 Power Snatch (empty bar) 3 Overhead Squats (empty bar) 3 Squat Snatch (empty bar) -into- 5 min Build in weight on squat snatchMetconMetcon...
Adelphos Athletics – CrossFitWarm-upWarm-up (No Measure)Crossover Symmetry or Banded 7’s -into- 3 sets: 30-sec single/double unders 5 updowns to seal pose 5 knees to elbows 5 ring rowsMetconMetcon (Time)3 sets: 15 Toes to Bar 60 Double Unders 15 Burpees 60...
