Announcements

Adelphos is turning 10!!! April 6th come in for classes and stay for brunch.

Saturday classes are free for newcomers, so bring a friend!!

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Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets

10 Banded Pull Aparts

10 Banded Pass Throughs

-into-

3 sets:

5 High Hang Muscle Snatch

4 Snatch Grip Push Press

3 Hang Power Snatch

4 Low Box Jumps

4 Pike Push Ups

Gymnastics Skill Review (No Measure)

Take 10-15 min to practice handstand push-ups.

Advanced athletes can practice handstand walks or wall-facing strict hspu.

HSPU Cues & Scaling

Handstand Walking Cues & Scaling

Wall Facing HSPU

Metcon (Time)

21-15-9

Hang Power Snatch (95/65)

Box Jump Overs (24/20)

Handstand Push Ups

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

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