Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3 sets
30 sec. Machine (easy pace)
5 Updowns to seal pose
5 Box Step-up (each side)
5 Bench Press (empty bar/slow and controlled)
Weightlifting
Bench Press
Bench Press:
– Heavy Single (10-12 minutes)
Metcon
Metcon (No Measure)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
Cool Down
Warm-up (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)