Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

Hip Halo

10 Banded Squats

10 Line Hops

-into-

6:00 Amrap

1x50ft Shuttle Run

5 Deadlifts (empty bar)

5 Front Squats

10 Hollow Rocks

10 Roll and Reach

Deadlift (5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *)

Metcon (Time)

5 Sets

(1 set every 2:30)

275M Row

12 Front Squats (135/95)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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