Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo Warmup

-into-

10:00 AMRAP

5 Front Squats (build across)

10 Lateral Bar Hops

5 Up-downs to Seal Pose

10-sec sandbag bear hug hold

2. Workout Prep

With Partner

2 sets:

3 Front Squats (each)

2 Bar Facing Burpees (each)

10m Sandbag Carry (each)

*build in weight and practice changing in and out of movements

Metcon (Time)

Partner Version – “Larry”

21-18-15-12-9-6-3

Front squats (135/95)

Synchro bar-facing burpees

*200m Farmers Carry (2×50/35)

**Split reps as desired.

Individual Option 1 – “Larry”:

12-10-8-6-4-2

Front squats (135/95)

Bar-facing burpees

*100-m Farmers Carry (2×50/35)

Core Work (No Measure)

4 sets:

15 Abmat Sit ups

30 Heel Taps (each side)

30 sec Parallette L-sit hold

30 Heel Taps (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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