Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.”

– Helen Keller

Warm Up (No Measure)

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

1:00 Row

10 Deadbugs

5 Bench Press (empty bar – slow and controlled)

4 Lunge and Twist

Bench Press (Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%)

Metcon (Time)

10-8-6-4-2

Dumbbell Snatch (50,35)

Dumbbell bench presses (50s/35s)

Squat cleans (135/95)

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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