Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

10 Banded Pull Aparts

20 Banded Side Steps

10 Banded Good Mornings

-into-

3 sets

5 Single Arm Dumbbell Bench (each)

3 Inch Worms

5 Suitcase Deadlifts (each)

5 Dead Bugs

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

10 Dumbbell Deadlifts (50s/35s)

Core Work (No Measure)

3 sets:

30 Heel Taps (each side)

30 GHD Russian Twist (Or Regular Russian Twist)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()