Adelphos Athletics – CrossFit
()
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
8-minute Amrap (3-4 sets)
30-sec assault bike (easy pace)
5 Dumbbell Bench (lightweight)
5 seal pose/ down dog transitions
Metcon
Metcon (Time)
For Time
Teams of 2
80-60-40-20
Assault Bike Calories
Dumbbell Bench Press (2×50/2×35)
~~Split Reps as needed
Assistance Work
Warm-up (No Measure)
Split Stance DB Romanian Deadlift 4×10
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
Spanish Squat 4×10
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
https://www.youtube.com/watch?v=96gou7ika90
Cool Down
Warm-up (No Measure)
1 min Banded shoulder overhead distraction + Lunge (each side)
1 min child’s pose
1 min foam roll quads (each side)