Adelphos Athletics – CrossFit
Warm Up (No Measure)
Crossover Symmetry Or Banded 7’s
-into-
10:00 Amrap
45-second Row
5 Muscle Snatch (empty bar)
5 Push Press (empty bar)
5 Up Downs
Metcon (Time)
Teams of 2
120/90 Calorie Row
30 Power Snatch (135/95)
100/80 Calorie Row
45 Shoulder to Overhead (135/95)
80/65 Calorie Row
60 Bar Facing Burpees
Mini Pump (No Measure)
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
*Rest 3 minutes 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)