Adelphos Athletics – CrossFit
Warm Up (No Measure)
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
– into –
3 sets
10 Goblet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms
Metcon (Time)
2:00 Amrap
4 strict pull ups
8/7 Calorie Row
Max Rep Back Squats (95/65)
-rest 1:00 between sets-
4th round and on extend to 3 minutes
Go until 75 reps of Back Squats are complete
Mini Pump (No Measure)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side