Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 Rounds

10 Banded Pull Aparts

10 Banded Shoulder Press

-into-

6 min AMRAP

5 Wall Balls Front Squats

5 Wall Ball Push Press

5 Bench Press (empty-build across sets)

3 Inch Worms

5 Kip Swings

Bench Press (5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

REGIONALS 16.3

104 Wall Ball Shots (20/14 lb)

52 Pull-Ups

Time Goal: 9-12 Minutes

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

()

Death by Endurance (No Measure)

Option 1 – Run

6 Min at RPE5

-Rest 1 Min-

4x (30 Sec at RPE8, 30 Sec Walk)

-Rest 1 Min-

4 Min at RPE5

-Rest 1 Min-

2x (60 Sec RPE8, 60 Sec Walk)

-Rest 1 Min-

2 Min at RPE5

Option 2 – Barbell & Bike

EMOM-24

Min 1 – 30 Second Bike Sprint

Min 2- 3-5 Push Jerks @ 65% Max

Min 3 – V-Ups