Announcements
Axe Throwing! Aug. 26th from 630pm-830pm. If you are interested let me know quickly so we can save the time spot!
Adelphos Athletics – CrossFit
Warm Up (No Measure)
6 sets:
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –
-into-
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats
Metcon (Time)
8 Rounds
12 Power Snatch (75/55)
6 Bar Facing Burpees
Mini Pump (No Measure)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality
10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side