Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3-4 Sets:
1:00 Row
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
Metcon
Metcon (Time)
8 Sets:
10 Deadlifts (225/155)
10 Burpee
~Rest 1 Min between Rounds~
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Preacher Curl (each side)@ light weight – maintain quality
-Rest 3 min b/t rounds-