Announcements

Gym Thanksgiving for anyone why would like to join Friday November 17th! No afternoon classes that night just come by, have fun, eat food!

Adelphos Athletics – CrossFit

Warm Up (No Measure)

2:00 Machine:

3 sets

10 Alternating Box Step Ups

30sec. Knee Plank

3 Inch Worms

Metcon (AMRAP – Rounds and Reps)

19:19 AMRAP

1954m Row

As many rounds as possible of:

11 Burpees over Bar

11 Deadlifts (95/65)

11 Shoulder to Overhead (95/65)

*Athletes have 19:19 to complete the row and accumulate as many rounds as possible of 11’s. The row can be partitioned in any fashion chosen by the athlete. Failure to complete the row will result in a score of zero for the AMRAP portion.

Significant Numbers:

1919 – year that Armistice Day was commemorated

1954 – year that Veteran’s Day was declared a national holiday

11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour

Core Work (No Measure)

4 rounds:

20 Stick Sit Ups

30 Flutter Kicks (each side)

12 Standing Banded Pallof Press (each side)

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

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