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)

Teams of 2

4 Rounds

1000m/850m Row – shared

100ft Single Dumbbell Synchro Lunge (50/35)

Gymnastics Assistance Work (No Measure)

Double Unders: Week 4 Day 2

Working on coordination and rhythm

On a running 3 minute clock, accumulate as many single-double reps as you can.

Advanced option: On a 3 minute clock, accumulate as many cross-overs as you can.

Mini Pump (No Measure)

4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Ring Curls @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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