Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The universe doesn’t give you what you ask for with your thoughts, it gives you what you demand with your actions.” ―Steve Maraboli
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
6 min AMRAP
5 Double Dumbbell Cleans (lightweight – focus on form/breathing)
5 Alt. V-ups (each side)
5 Knees to Elbows
5 Bench Press (build in weight/stay light)
Weightlifting
Bench Press
Bench Press 5×2
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
Metcon (AMRAP – Reps)
12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbell
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)