Adelphos Athletics – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Row (10 sets)

20 seconds on/10 seconds off

-into-

3 sets:

5 Single Arm Dumbbell Shoulder Press

5 Deadlifts (empty bar – build across sets)

10 Box Step Ups

Metcon

Metcon (Time)

5 rounds

21 Dumbbell Shoulder to Overhead (35s/25s)

15 Deadlifts (185/125)

9 Box Jump Overs (30/24)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 – Barbell Bench Press @ moderate weight – maintain quality

6 – 1:1:2 DB Bench @ moderate weight – maintain quality

12 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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