Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

Hip Halo

-into-

3 sets

30-second Row (build in pace)

10 Deadbugs

10 Downward Dog to Seal Pose

2 Sandbag Cleans (light) or Power Clean

Metcon (Time)

Teams of 2

5 sets: (each/1:1)

15/12 Calorie Row

4 Sandbag Cleans (125/75) (Or 185/125 Power Clean)

12/10 Calorie Row

3 Sandbag Cleans (125/75) (Or 185/125 Power Clean)

9/8 Calorie Row

2 Sandbag Cleans (125/75) (Or 185/125 Power Clean)

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

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)