Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 min Row (:30 easy, :20 mod, :10 fast)

-into-

3 sets

5 Bench Press (empty bar- build across sets)

10 Step Back Lunges

3 Strict Pull Ups

Bench Press (Bench Press 5×5
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

2 rounds

40/32 Calorie Row

30 Jumping Split Lunges

20 Strict Pull Ups

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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