Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The tricky part about discovering our giftedness is that it may be in an area that feels unexpected.” ―Meg Meeker
Warm-up
Warm-up (No Measure)
2 sets:
1:00 Bike
1:00 Row
– rest 15 seconds between –
-into-
3 rounds
5 Alternating Dumbbell Bench Press (build across rounds)
10 Bodyweight Lunges
Metcon
Metcon (Time)
10 rounds
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
15 Jumping Air Squats OR 50ft bodyweight lunge
Assistance Work
Warm-up (No Measure)
3-4 Rounds
10 Body Row on Racked Barbell
15 Tricep Dips
15 Ring Curls
10 Single Arm KB Situp Left
10 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
60 sec plank
-Rest 2 min b/t round-
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side