Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

15 Banded Pull Aparts

15 Banded Chest Flys

-into-

8:00 Amrap (3-4 sets)

30-sec Air Bike (easy pace)

5 Bench Press (empty – build across sets)

5 seal pose/ down dog transitions

Bench Press (Bench Press 5×5

Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM)

Metcon (Time)

30-24-18-12-6

Calorie Air Bike (Female calories: 24-20-14-10-5)

Dumbbell Bench Press (2×50/2×35)

*Repeat from March 16, 2022

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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