Adelphos Athletics – CrossFit
Warm-up (No Measure)
“A year from now, you may wish you had started today.” —Karen Lamb
Warm-up
Warm-up (No Measure)
6 min AMRAP
30 sec Assault Bike
10 Plate Toe Touches (each side)
3 Up downs to seal pose
3 Box Get-overs
Metcon
Metcon (Time)
10 Rounds
4 Burpee Box Get Overs (24/20)
15/12 Cal Bike
– 60-sec rest between rounds –
Weightlifting
Bench Press
Bench Press 10×3
3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Assistance Work
Warm-up (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)