Adelphos Athletics – CrossFit

Warm Up (No Measure)

8:00 AMRAP

:15 sec Air Bike (Arms)

:15 sec Air Bike (Legs)

:15 sec Air Bike (Both)

5 Barbell Good Mornings

5 Hang Muscle Cleans

5 V-ups

Metcon (Time)

21-15-9*

Calorie Air Bike

Hang Power Cleans (115/75)

-Rest 2 Minutes-

21-15-9*

Calorie Air Bike

15-12-9

Hang Power Cleans (155/105)

*Women’s Calories: 16-12-8

Assistance Work (No Measure)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()

Death By Endurance (No Measure)

2 Sets

4 Min at RPE5, No Rest

60 Sec at RPE7, 90 Sec Rest

3 Min at RPE5, No Rest

40 Sec at RPE8, 90 Sec Rest

2 Min at RPE5, No Rest

20 Sec at RPE9

*Rest 2 Min between sets.