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
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)
Weightlifting
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
Metcon (AMRAP – Reps)
12 Minute AMRAP
4-8-12-16-20…
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)