Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

12:00 Amrap

1:00 Row

10 Suitcase Deadlifts (each side)

3 Inch Worms

10 Roll and Reach

2. Workout Prep

2 sets:

5 Dumbbell Deadlifts (increase weight)

2 Push Ups

2 Deficit Push ups

Metcon (Time)

21-15-9

Dumbbell Deadlifts (50s/35s)

42-30-18

Push Ups

-Rest 5:00-

21-15-9

Power Snatch (95/65)

Deficit Push Ups (2in/1in)

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

10 DB Spider Curls @ moderate weight – maintain quality RPE 7

10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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