Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo Warm up

-into-

3 sets:

30-second Assault Bike

4 Step Ups

4 Box Jumps

5 GHD’s to parallel or Abmat Sit-ups

5 Deadlift (Build across each set)

Deadlift (- Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

300/250m Row

15 Hang Power Snatch (75/55)

15 Push Press

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)