Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Enjoy the little things, for one day you may look back and realize they were the big things.
– Robert Brault
Warm Up (No Measure)
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar – build across sets)
5 Box Jumps (low box/ work on soft landing)
Bench Press (Build to a heavy single (10-12 minutes)
* Rest as needed between sets *)
Metcon (Time)
Every minute (15:00)
Min 1: 200/175m Row
Min 2: 12 Deficit Push Ups (4”/2”)
Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)
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)