Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“The body achieves what the mind believes.”
– Jim Rohn
Warm Up (No Measure)
Hip Halo Warm up
-into-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)
Bench Press (Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest as needed between sets *)
Metcon (Time)
2 sets:
3 Rounds
10 Front Squats (95/65)
10 Power Snatch
10 V-Ups
-Rest Until 10:00, then begin set 2-
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)