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 –


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