Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8 min AMRAP

4 Front Squats

4 Shoulder Press

20 Single Unders

10 Alternating V-Ups

Metcon (Time)

10 Thrusters (115/75)

75 Double Unders

8 Thrusters (115/75)

60 Double Unders

6 Thrusters (115/75)

45 Double Unders

4 Thrusters (115/75)

30 Double Unders

2 Thrusters (115/75)

15 Double Unders

Mini Pump (No Measure)

4 Rounds

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)