Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Machine

-into-

3 sets

30-second Single Under

10 Kipping Knee Raises

5 Muscle Cleans + Shoulder Press (empty bar)

100m Run

Metcon

Metcon (Time)

For Time

8/6 Bar over Burpees

30 Deadlifts (155/105)

8/6 Bar over Burpees

20 Deadlifts (185/125)

8/6 Bar over Burpees

10 Deadlifts (225/155)

8/6 Bar over Burpees

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 (each side) Standing Single Arm DB Press @ moderate weight

15 GHD Hip Extension

7 DB Box Step-Ups (each side) @ moderate weight

14 Band Pull Through @ heavy weight band

-Rest 3 min b/t round-

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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