Adelphos Athletics – CrossFit

warm up (No Measure)

3:00 Machine (Start slow and build pace)

– into –

3 rounds

20 Plate Hops

10 Banded Squats (Hip-Cycle)

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

5 Knees to Elbows

metcon (Time)

2 Rounds

100 Double Unders

25 Overhead Squats (95/65)

100 Double Unders

25 Toes to Bar

*Time Goal: 16-18 Minutes

mini-pump (No Measure)

4 Rounds

10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 2 min between rounds-

mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()

death by endurance (No Measure)

8min at RPE3,

50sec at RPE6, 10sec at RPE9,

Rest 3min,

6min at RPE3,

50sec at RPE6, 10sec at RPE9,

Rest 3min

4min at RPE3,

50sec at RPE6, 10sec at RPE9