Adelphos Athletics – CrossFit
Warm-up (No Measure)
Each pathway you travel inspires you to become a better version of yourself.
Lily Rose
Warm-up
Warm-up (No Measure)
3:00 Row (easy pace)
-into-
3 sets
10 Single Arm Dumbbell Press (each/light)
10 Deadbugs
10 Banded Rows
Metcon
Metcon (Calories)
5 Sets
AMRAP 3 Minutes
20 Bench Press (115/75)
Max Calorie Row
-Rest 1 minute between sets-
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Diamond Pushups
10 Ring Row – Feet Elevated
15 Barbell Skull Crushers
15 Standing Barbell Curl
10 GHD to parallel (2 sec hold at full extension)
10 Kettlebell Side Bend (each side)
10 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)