Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Monster Walk Warm up
-into-
3 sets
30-second Assault Bike
5 Jumping Air Squats
5 V Ups
5 Bench Press (empty bar – build across sets)
Weightlifting
Bench Press
Bench Press 1×1
Bench Press
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
Metcon (Time)
30/24 Calorie Assault Bike
-into-
42-30-18
Wall Balls (20/14)
Med Ball Situps (20/14)
-into-
30/24 Calorie Assault Bike
Cool Down
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)