Adelphos Athletics – CrossFit

Warm-up (No Measure)

Friend, you must commit yourself to your goal if you expect to reach your goal.

Zig Ziglar


Warm-up (No Measure)

8 min amrap:

30 sec Bike (:10 easy, :10 mod, :10 fast)

5 Double Dumbbell Cleans (practice finding rack position for front rack lunge)

5 Dumbbell step back lunges (each leg) (1 DB)

5 Bench Press (empty bar – slow and controlled)


Bench Press

Bench Press 5×3

Bench Press:

5 sets x 3 Tempo Bench Press @70% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *


Metcon (AMRAP – Reps)

12 Minute AMRAP


Double DB Step Ups (50s/35s)

Calorie Row

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)