Adelphos Athletics – CrossFit


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)


Bench Press

Bench Press:

– Heavy Single (10-12 minutes)


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)