Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo

-into-

5 Back Squats (empty bar (build across)

10-second Hollow Hold

10 Walking lunge Steps

5 Low Box Jumps

Metcon (Time)

3 rounds

10 Back Squats (205/135)

100ft Walking Lunge

10 Box Jumps (24/20)

Mini Pump (No Measure)

4 Rounds

10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7

12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 2 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)

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