Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets

10 Banded Pull Aparts

10 Banded Chest Flys

-into-

7:00 AMRAP

3 Shuttle Runs

8 Handstand Shoulder Taps against the wall

3 Bench Press (empty bar-build across sets)

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Bench Press (Bench Press 5×3

5 sets x 3 Bench Press @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

4 Rounds

15/12 Calorie Air Bike

15 Toes to Bar

100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)

6 Chest to Bar Pull Ups

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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