Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

Crossover Symmetry or Banded 7’s

-into-

3 sets

10 Single Arm Dumbbell Bench Press (Each)

10 Alternating V-Ups

10 Ring Rows

Metcon (Time)

Teams of 2

60 Bench Press (135/85) (split as needed)

100/75 Cal Bike (Shared)

40 Bench Press (155/95) (split as needed)

100/75 Cal Bike (Shared)

20 Bench Press (185/105) (split as needed)

100/75 Cal Bike (Shared)

Gymnastics: Core Conditioning (Day 2) (No Measure)

Day 2:

Advanced:

Accumulate 40 Strict Toes To Bar

Every time you break, Perform 5 Up Downs

Intermediate:

Accumulate 25 Strict Toes To Bar

Every time you break, Perform 5 Up Downs

Novice:

Accumulate 25 Tuck Ups

Every time you break, Perform 3 Up Downs

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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