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
-into-
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