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)