Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Pull Aparts

10 Banded Chest Flys

-into-

6 min AMRAP

3 Shuttle Runs

3 Inch Worms

5/side Single DB Suitcase Deadlifts

5 Bench Press (empty – build in weight)

Bench Press (Bench Press 5×5
5 sets of 5 Bench Press @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

20/15 Cal Row

15 Front Squats (95/65)

10 Burpee Pull Ups

5 Devil Presses (35/20)

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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