CrossFit – Sat, Jul 13

Adelphos Athletics – CrossFitWarm Up (No Measure)3:00 Machine -into- 10:00 AMRAP 2 Zombie Rope Climbs 10-second Handstand Hold 5 Pike Push Ups 100m JogMetcon (Time)30 Sandbag Cleans Over the Shoulder -straight into- 1-2-3-4-5 Rope Climbs (or Strict Pull Ups)...

CrossFit at Home – Sat, Jul 13

Adelphos Athletics – CrossFit at HomeWarm Up (No Measure)4:00 Clock 20 seconds of Jumping Jacks or Step Jacks 10 Glute Bridges 5 Inchworm to Push up 5 Elbow to Floor Stretch with Rotation (each) 5 Jumping Split SquatsBodyweight: Squat Strength (No Measure)3...

CrossFit – Fri, Jul 12

Adelphos Athletics – CrossFitWarm Up (No Measure)2 sets 10 Cossack Squats 10 Banded Pass Throughs 10 Banded Strict Press -into- 8:00 AMRAP 5 Kip Swings 5 Hang Muscle Snatch (empty bar) 5 Overhead Squats (empty bar) 10 Sit UpsMetcon (Time)5 Rounds 7 Overhead...

CrossFit at Home – Fri, Jul 12

Adelphos Athletics – CrossFit at HomeWarm Up (No Measure)Warm Up Workout Definition 2 Rounds: 10 Ankle Circles (each) 10 Calf Raises 20 seconds of High Knees to Jumping Jacks 5 Bodyweight Single Leg RDL (each) 3 X-Jumps OR 3 Hang Dumbbell Snatch (each)...

CrossFit – Thu, Jul 11

Adelphos Athletics – CrossFitWarm Up (No Measure)1:00 Row -into- 6:00 AMAP 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar)Shoulder Press (Build up to a Heavy Shoulder Press 10-12 minutes)Metcon (AMRAP –...

CrossFit at Home – Thu, Jul 11

Adelphos Athletics – CrossFit at HomeWarm Up (No Measure)5:00 Clock 10 Cat Cows 10 Glute Kickbacks (each) 10 Alternating Bird Dog 3 Hand Release Push Ups 10 No Push Up BurpeesBodyweight Metcon (3 Rounds for reps)AMRAP 5 Minutes 10 Sit Ups 10 Burpees -rest 2:00-...