Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

10:00 Amrap

10 Walking Lunges + Torso Twist

10 Plate Hops

10 Alternating V-Ups

150m Row

Metcon (3 Rounds for reps)

Three 7-minute AMRAPs (in a Team of 3) in 27 minutes

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Mini Pump (No Measure)

4 rounds:

10 Diamond Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Bent Over Banded Tricep Extension @ moderate weight RPE 7

10 Standing Barbell Curl @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

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