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)