Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Empty Bar Tempo Bench (slow and controlled)
5 GHD’s to Parallel
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 GHD’s
Metcon
Metcon (Time)
7 rounds
11 Bench Press (135/95)
15 GHD Sit Ups (Or 20 Alternating V-ups)
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 Double DB Standing Bent Over Row @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t round-
Cool Down
Warm-up (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)