Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7s
-into-
10 min AMRAP
30-sec row (easy)
30-sec row (mod)
30-sec row (hard)
10-sec handstand hold
5 Single Arm DB Press (each side)
5 Negative Bench Press (Empty Bar)(3 sec down)
2. Workout Prep
With Partner
3 sets
5/4 Calorie Row(each)
2 Handstand Push Ups (each)
3 Bench Press (each/build in weight)
Metcon (Time)
Teams of 2
50-40-30-20-10
Calorie Row
Strict Handstand Push Ups
Bench Press (135/95)
Individual Option:
25-20-15-10-5
Calorie Row
Strict Handstand Push Ups
Bench Press (135/95)
Assistance Work (No Measure)
4 Rounds
12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
12 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t round-