Adelphos Athletics – CrossFit
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
10:00 Amrap
10 Single Arm Up Right Rows (each)
10 Single Arm Dumbbell Bench Press (each)
10-sec Dead Hang
150m Row (build in pace)
Metcon (Time)
5 Sets
21 Wall Ball (20/14)
21 Cal Bike
21 Burpees
*Rest 2:00 between sets.
Mini Pump (No Measure)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Band Pull Through @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Weighted Box Step-Ups (each side) @ moderate weight (single or double DB)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
:30 Second Plank
:15 second side plank (each side)
:30 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)