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)