CrossFit – Sat, Dec 30

Adelphos Athletics – CrossFitWarm Up (No Measure)3 set: 2:00 Row 2:00 Bike (slow and steady)Metcon (Time)4 Rounds 40 Double Unders 20 RBS Swings (53/35) 10/10 Bulgarian Split Squats 5 Deadlifts (225/155)Mini Pump (No Measure) 3 Rounds 10 Banded Pushups 10 Single...

CrossFit – Fri, Dec 29

Adelphos Athletics – CrossFitWarm Up (No Measure)4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast)Metcon (AMRAP – Reps)5 Sets AMRAP 2 Mins 4 Pull Ups 6 DB Box Step Up (50s/35s) Max Front...

CrossFit – Thu, Dec 28

Adelphos Athletics – CrossFitWarm Up (No Measure)* Perform 3-5 rounds of each movement 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * Focus on footwork and finishing the pullPower Snatch (~We will do as a class~ Every Minute (10:00) 3...

CrossFit – Wed, Dec 27

Adelphos Athletics – CrossFitWarm Up (No Measure)5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5)Metcon (AMRAP – Rounds and Reps)10 Minute AMRAP 2 Devils Presses (50s/35s) 4 Push Ups on DBs 8 Goblet Hold Reverse LungesMini Pump (No Measure)4...

CrossFit – Tue, Dec 26

Adelphos Athletics – CrossFitWarm Up (No Measure)3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single Unders 5 Back Squats (empty bar-build in weight) 20-second PlankBack Squat (Back Squat – 5 sets of 5 reps @...