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)

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