Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

1:00 Bike

1:00 Row

-rest 15 seconds between –

-into-

3 rounds

5 Alternating Dumbbell Bench Press (build across rounds)

6 lunges

Metcon (Time)

10 rounds

10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)

50ft bodyweight lunge

(rest 1:1)

Assistance Work (No Measure)

Double Unders: Week 2 Day 2

Accumulate 3 rounds of unbroken 50 Singles [5 max attempts]

*Rest as needed between sets

Then

* Beginner: work on single-single-single-double attempts for 2 min

* Intermediate/Advanced: 2 min to find one max set of unbroken double-unders

Score is reps achieved in part 2. Note if you did double-unders or single-doubles.

Mini Pump (No Measure)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality

10 Lat Pulldowns @ moderate weight – maintain quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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)

()