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)

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