Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Life always begins with one step outside of your comfort zone.” ―Shannon L. Alder
Warm-up
Warm-up (No Measure)
3 sets (10 minutes)
30 second Assault Bike
10 PVC Pass-Through
5 PVC Around the Worlds (each side)
5 Seal Pose/Down Dog Transitions
5 wall balls
Metcon
Metcon (Time)
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Assault Bike
~~At 16:00~~
50 Wall Balls (20/14)
Weightlifting
Bench Press
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body