CrossFit – Fri, Dec 1

Adelphos Athletics – CrossFitWarm Up (No Measure)Warm UpHip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar)Clean Deadlift + Hang Power Clean + Push Jerk 5×9 (Weight)5...

CrossFit – Thu, Nov 30

Adelphos Athletics – CrossFitWarm Up (No Measure)Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up DownsMetcon (Time)3 Rounds 30/24 Calorie Row 30 Kettlebell Swings (53/35)Core Work (No Measure)4 sets: 30 Heel Taps (each side)...

CrossFit – Wed, Nov 29

Adelphos Athletics – CrossFitWarm Up (No Measure)Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1...

CrossFit – Tue, Nov 28

Adelphos Athletics – CrossFitWarm Up (No Measure)2 sets: Hip Halo 10 Banded Squats 10 Line Hops -into- 6:00 Amrap 1x50ft Shuttle Run 5 Deadlifts (empty bar) 5 Front Squats 10 Hollow Rocks 10 Roll and ReachDeadlift (5 sets x 3 Deadlifts @80% of 1RM * Complete...

CrossFit – Mon, Nov 27

Adelphos Athletics – CrossFitWarm Up (No Measure)3 sets: 10 PVC Pass Throughs 10 Banded Face Pulls 10 Banded Fire Hydrants -into- 3 sets: 3 Inch Worms 10 Hang Alternating Dumbbell Snatch (light) 10 Kip Swings on Bar 5 Wall Ball ThrustersMetcon (Time)7 Rounds 10...