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 (No Measure)

2 sets:

1:00 Bike

1:00 Row

– rest 15 seconds between –


3 rounds

5 Alternating Dumbbell Bench Press (build across rounds)

10 Bodyweight Lunges


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