Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo Warm Up

-into-

8 min AMRAP

30-second Assault Bike (build in pace)

5 Down Dog/Seal Pose Transitions

5 GHD’s to parallel (focus on leg extension during situp)

5 Wall Ball Thrusters (build in weight)

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (1:1)

30:00 Amrap

15/12 Calorie Assault Bike

10 V-ups

15 Wall Balls (30/20)

10 V-ups

15/12 Calorie Assault Bike

* Partner 1 completes a full round then rests while Partner 2 completes a round.

Mini Pump (No Measure)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality

10 Reverse Grip Lat Pulldown @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

-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)

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