Adelphos Athletics – CrossFit
Warm-up (No Measure)
“When there’s that moment of ‘Wow, I’m not really sure I can do this’ and you push through those moments, that’s when you have a breakthrough.” —Marissa Mayer
Warm-up
Warm-up (No Measure)
4 rounds (new round every 2 min)
10/8 Calorie Assault bike
5 Push-ups
4 Inchworms to seal pose
5 RKB Swings (Light weight)
Weightlifting
Bench Press
Bench Press 1×1
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
Metcon (Time)
4 Rounds
16/12 Cal Row
30 Double Unders
10 AKB Swings (53,35)
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