Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

15 Banded Pull Aparts

15 Banded Face Pulls

-into-

7:00 AMRAP

45-second Row

3 Bench Press (empty bar – build across)

10 Sit Ups

Bench Press (Bench Press 5×2

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)

Metcon (Time)

3 sets

15/12 Calorie Row

15 Shoulder to Overhead (95/65)

20 Toes to Bar

15 Shoulder to Overhead (95/65)

15/12 Calorie Row

-Rest 3:00 between sets-

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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