Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

3 sets

1:00 Row

1:00 Jump Rope

1:00 Inch Worms

Metcon

Metcon (2 Rounds for reps)

2 sets:

10 minute AMRAP

2x25ft Shuttle Run

8 Bench Press (135/95)

12 Toes to Bar

14 Dumbbell Box Step Ups (50/35) (20in box)

* after each round, add 2x25ft shuttle run *

-Rest 5:00 between amraps-

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t round-

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)