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)

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