CrossFit – Mon, Jul 1

Adelphos Athletics – CrossFitWarm Up (No Measure)Hip Halo Warm Up -into- 3 sets 30-second Row 5 Front Squats (Build in weight) 2 Broad Jumps + Vertical Jump (Build in distance) 30-second Single UndersFront Squat (Front Squat 5×5 5 sets: 5 Front Squat...

CrossFit – Sat, Jun 29

Adelphos Athletics – CrossFitWarm Up (No Measure)3:00 Machine -into- 3 sets: 5 Ring Rows 5 Toe Assist Ring Muscle Up Transition 5 Double Dumbbell Deadlifts 10 Walking Lunge StepsMetcon (Time)Teams of 2 15:00 AMRAP 800m Row (split)* 25 Synchro Burpees over Rower...

CrossFit – Fri, Jun 28

Adelphos Athletics – CrossFitWarm Up (No Measure)* 10 minutes with a PVC or Empty Barbell * 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 pullSnatch (Snatch...

CrossFit – Thu, Jun 27

Adelphos Athletics – CrossFitWarm Up (No Measure) 8:00 AMRAP 10 Alternating V-Ups 5 Up Downs 3 Inch Worms 5 Cat/CowsMetcon (3 Rounds for reps) 3:00 AMRAP 30 V-Ups Max Burpees -Rest 2:00- 4:00 AMRAP 30 V-Ups Max Burpees to Bar (6in) -Rest 2:00- 5:00 AMRAP 30...

CrossFit – Wed, Jun 26

Adelphos Athletics – CrossFitWarm Up (No Measure) 10:00 AMRAP 30-second Air Bike (build in pace) 5 Worlds Greatest Stretch (each) 5 Front Squats (empty bar) 3 Low Box Jumps 1 Zombie Rope ClimbFront Squat (Front Squat 3×8 3 Sets: 8 Front Squats (65-70%)...