Adelphos Athletics – CrossFit

Warm Up (No Measure)

8:00 AMRAP:

:45 sec Row

3 Inch Worms

2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)

5 Bench Press (empty bar- build across sets)

Bench Press (Bench Press 10×3

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *)

Metcon (AMRAP – Reps)

4 sets:

3:00 AMRAP

500/400m Row

Max Burpee Pull Ups

-rest 1:00 between sets-

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)