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)

3:00 Machine

-into-

Hip Halo Warm Up

-into-

3 sets:

30-second Row (build in pace)

30-second Run

10 Alternating V-Ups

Metcon (Time)

30-20-10

Deadlift (185/135)

Bar over Burpees

Toes to Bar Assistance work (No Measure)

Toes to Bar: Week 3 Day 2

Take turns with a partner and rotate to the next station when complete.

Station 1:

Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs

Intermediate: Accumulate 100 Active Shrugs

Beginner: Accumulate 60 Active Shrugs

Station 2:

Advanced: Accumulate 60 V Ups

Intermediate: Accumulate 50 V Ups

Beginner: Accumulate 40 Alternating Leg V Ups

Station 3:

Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]

Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]

Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()