Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Face Pulls

10 Banded Glute Bridges

-into-

3 sets:

5 Deadlifts (empty bar – build across sets)

10 Deadbugs

5 inch Worms

Deadlift

5 sets x 1 Deadlifts @90% of 1RM

* Complete a set on the 2 minutes *

Metcon (Time)

Teams of 2

12 Wall Walks

24 Power Cleans (115/80)

10 Wall Walks

20 Power Cleans (135/95)

8 Wall Walks

16 Power Cleans (155/105)

6 Wall Walks

12 Power Cleans (185/125)

4 Wall Walks

8 Power Cleans (205/135)

2 Wall Walks

4 Power Cleans (225/155)

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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