`7/1/2022

Jun 30, 2022 | W.O.D.

Adelphos Athletics – Adelphos CompeteWarm-upWarm-up (No Measure)1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single...

7/1/2022

Jun 30, 2022 | W.O.D.

Adelphos Athletics – CrossFit ()Warm-upWarm-up (No Measure)3 sets: 1 min row (easy pace) 30-sec single/double unders 5 Bird Dogs (each side) 10 Double Dumbbell Front Squats (light)MetconMetcon (Time)500/450m row 100 double unders 50 Dumbbell Front Squats...

`6/30/2022

Jun 29, 2022 | W.O.D.

Adelphos Athletics – Adelphos CompeteMetconMetcon (No Measure)3x (1 Min BikeErg at Hard, 2 Min BikeErg at Easy) 3 Min BikeErg, Standing, D10, at Moderate (or Dumbbell Lunges w/35/25lb) 3x (1 Min Ski or Row at Hard, 2 Min Ski or Row Easy) -Rest 1 Min- 3x (30 Sec...

6/30/2022

Jun 29, 2022 | W.O.D.

Adelphos Athletics – CrossFitWarm-up (No Measure)Dream big and follow your dreams… Never stop and never let go! Pave the way for success with your desire and ambition! Noraien MansorWarm-upWarm-up (No Measure)Hip Halo / Monster Walk Warmup -into- 3 sets:...

6/29/2022

Jun 28, 2022 | W.O.D.

Adelphos Athletics – CrossFitWarm-up (No Measure)Dream big and follow your dreams… Never stop and never let go! Pave the way for success with your desire and ambition! Noraien MansorWarm-upWarm-up (No Measure)Crossover Symmetry Warm Up or Banded 7’s -into-...