Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
5 Double Dumbbell Cleans (lightweight – focus on form/breathing)
5 Alt. V-ups (each side)
5 Knees to Elbows
Metcon (No Measure)
12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbell
Mini Pump (No Measure)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)