Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
6 min AMRAP
30 sec Row (easy pace)
5 Alt. V-ups (each side)
5 Knees to Elbows
10-sec Handstand Hold
5 Bench Press (Build across sets)
Weightlifting
Bench Press
3 Bench Press x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
Metcon (No Measure)
3 Sets (Every 6 minutes)
200/175m Row
15 Toes to Bar
200/175m Row
15 Handstand Push-Ups (OR 15 Double Dumbbell Push Press (2×50/35))
200/175m Row
RX+
3 Sets (Every 6 minutes)
250/200m Row
20 Toes to Bar
250/200m Row
20 Handstand Push-Ups
250/200m Row
Cool Down
Warm-up (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)