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

Quote of the Day (No Measure)

Knowledge is like a garden; if it is not cultivated, it cannot be harvested.

– Proverb

Warm Up (No Measure)

Hip Halo

-into-

6 min AMRAP

5 Scap Pullups

5 Heel Toe Rocks

4 Box Step Ups (each leg)

3 Sandbag Deadlifts (Building in weight)

Metcon (Time)

300ft Sandbag Bear Hug Carry (125/75)*

-into-

5 Rounds

10 Chest To Bar Pull-Ups

10 Box Jumps Overs (24/20)

-into-

300ft Sandbag Bear Hug Carry (125/75)*

* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.

Assistance Work (No Measure)

Toes to Bar:

Week 3, Day 1

Advance:

5 sets (10:00)

8-10 Kip to Chair Position

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip to Chair Position

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings + Knees up

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Suitcase Sit Ups

20-30-second Dead Hang (Pull Up Bar)

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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