Adelphos Athletics – CrossFit

Warm-up (No Measure)

Inner peace begins the moment you choose not to allow another person or event control your emotions.

Ra Ramsey

Warm-up

Warm-up (No Measure)

3 sets:

1:00 Any Machine (easy pace)

10 Dead bugs

5 Bench Press(empty bar – build across sets)

5 Box Jumps (low box/ work on soft landing)

Weightlifting

Bench Press

Bench Press 1×1

Bench Press

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

10 Single Arm Dumbbell Push Press (R) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 3.5 rounds

Cool Down

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

()