Adelphos Athletics – CrossFit
Warm-up (No Measure)
If a small act of selflessness can bring joy, imagine what a difference it would make to our lives if we put all our energies into developing the mind that truly cherishes others.
Tashi Tsering
Warm-up
Warm-up (No Measure)
Hip Halo / Monster Walk Warmup
-into-
6 min AMRAP
30 sec bike (easy pace)
5 Dumbbell Deadlifts (light weight)
3 Up-Downs
5 Bench Press (empty bar – slow and controlled)
Weightlifting
Bench Press
Bench Press 5×2
Bench Press:
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10/8 Calorie Assault bike after each set
Target time: 12-14 minutes
Time cap: 16 minutes
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)