Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (30 seconds moderate- fast/30 seconds slow)

-into-

3 sets:

10 Goblet Squats (2 second pause at the bottom)

10 Alternating V-ups

10 Ring Rows

2. Workout Prep

3 sets: (with partner)

20-second Row (workout pace)

5 Synchro Dumbbell Squats

(build in weight)

Metcon (Time)

Teams of 2

3 rounds

2000m/1750m Row

30 Synchro Dumbbell Front Squats (50s/35s) (Or 60 Dumbbell Front Squats (50s/35s)

Individual Option:

3 rounds

1000m/850m Row

30 Dumbbell Front Squats (50s/35s)

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Bottom-Up Single Arm Standing KB Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Band Pull Through @ moderate weight

-Rest 3 min b/t round-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)