Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every minute (7:00)
2 Sandbag Deadlifts (lights)
4 Box Step Ups
5/4 Calorie Row
2. Workout Prep
2 sets: (with partner/ build in weight)
10m Sandbag Carry (each)
4 Synchro Box Step Ups
5/4 Calorie Row
2 Sandbag Bear Hug Step Back Lunges (each)
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (125/75)
50/40 Calorie Row
300’ Synchro Lunge Walk
Individual Option:
AMRAP 30 Minutes
150’ Sandbag Carry (125/75)
30/24 Calorie Row
150’ Walking Lunge
Assistance Work (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Double DB Z-Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Cool Down (No Measure)
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)