Adelphos Athletics – CrossFit

Warm Up (No Measure)

4:00 Machine

-into-

4:00 AMRAP

4 Inch Worms

4 Up-Downs to Target

3 Burpees to Target

20-second Air Bike (mod-fast)

Metcon (AMRAP – Reps)

5 Sets

AMRAP 2 Mins

4 Pull Ups

6 DB Box Step Up (50s/35s)

Max Front Squats (135/95)

-Rest 1 Min between sets-

Mini Pump (No Measure)

4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

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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