Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Aerodynamically, the bumblebee shouldn’t be able to fly, but the bumblebee doesn’t know it, so it goes on flying anyway.

– Mary Kay Ash

Warm UP (No Measure)

Hip Halo Warm up


3 sets:

20-second Row

10 Single Arm Shoulder Press (each)

5 Bench Press (empty bar – build across sets)

Bench Press (Bench Press
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

3 Rounds

24 Single Dumbbell Step Up (50/35)(20)

12 Burpees

6 Wall Walks

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose