Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row (easy pace)

-into-

3 sets

10 Single Arm Dumbbell Press (each/light)

10 Bird Dogs

10 Banded Rows

Metcon

Metcon (Time)

Every 4:00 (8 sets)

15/12 Calorie Row

10 Dumbbell Bench Press (50/35)x2

15/12 Calorie Row

Assistance Work

Warm-up (No Measure)

For Quality:

4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

7 Plank Walk Steps (each direction)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

*Rest 2:00 b/t sets

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()