Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

150m Row

5 wall balls (focus on breathing and cycling arms)

3 Step-ups (each side)

3 Devil’s Press (lightweight – focus on swing through legs)

Metcon (Time)

Teams of 2

250 Wallballs (20/14)

200/150 Calorie Row

100 Box Jumps (24/20)

50 Devil’s Press (50’s/35’s)

Individual Option:

100 Wallballs (20/14)

100/75 Calorie Row

50 Box Jumps (24/20)

25 Devil’s Press (50’s/35’s)

Mini Pump (No Measure)

4 Rounds

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

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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