Adelphos Athletics – CrossFit

warm Up (No Measure)

3:00 Machine

-into-

Every minute (7:00)

2 Sandbag Deadlifts (lights) (or DB Deadlifts)

4 Box Step Ups

5/4 Calorie Row

Metcon (No Measure)

Teams of 2

AMRAP 30 Minutes

300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)

50/40 Calorie Row

300’ Synchro Lunge Walk

Core work (No Measure)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Barbell Roll-Outs

30-60 second Plank Hold (elbows)

30yd Kettlebell Waiter Carry

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)