Adelphos Athletics – CrossFit
Warm-up (No Measure)
A man with no passion is as useless in the world as if he were without brains.
Timothy Titcomb
Warm-up
Warm-up (No Measure)
Hip Halo Warmup
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec Bike (easy pace)
Weightlifting
Bench Press
Bench Press 5×1
5 sets x 1 Bench Press @80-90% of 1RM
*rest as needed between sets*
Metcon
Metcon (Distance)
7 sets:
2:00 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Row in Remaining Time
-rest 1:00 between sets-
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side