Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Age appears best in four things: old wood to burn, old wine to drink, old friends to trust, and old authors to read.

– Francis Bacon

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

3 sets:

1:00 Machine

6 Alternating Dumbbell Bench Press

4 Dumbbell Bench Press

10 Sit-ups + Leg Extension

10 Ring Rows (easy)

Metcon (Time)

3 rounds

30 Dumbbell Bench Press (50s/35s)

30 Bent Over Dumbbell Rows

30 V-Ups

Assistance Work (Weight)

Front Racked Barbell Box Step-Ups

4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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