Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 Rounds

20 Banded Side to Side Step

10 Banded Glute Bridges

10 PVC Pass Throughs

-into-

6:00 Amrap

5 Front Squats (empty bar/slow and controlled)

4 Broad Jumps

5 Push Press (empty bar)

Front Squat + Push Press + Push Jerk 1×4 (Weight)

2 Front Squats + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes –

Metcon (AMRAP – Rounds and Reps)

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

Death by Endurance (No Measure)

Option 1

~10k Row Interval Workout~

300m at RPE8.5, 45 Sec Rest

400m at RPE6.5, 90 Sec at RPE2

500m at RPE6.5, 90 Sec Rest

600m at RPE5, 90 Sec at RPE2

500m at RPE6.5, 90 Sec Rest

400m at RPE6.5, 90 Sec at RPE2

300m at RPE8.5

Option 2

25 Min AMRAP

500m Row

8 Double KB Snatches (53/35)

10 Burpee over Rower