Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 min Air Bike (:30 easy, :20 mod, :10 fast)

-into-

6:00 AMRAP

3 Inch Worms

5 Shoulder Press (empty bar)

10 Alternating V-Ups

Shoulder Press (4×10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets)

Metcon (AMRAP – Reps)

“Honey, you’ve never looked better”

Workout Definition

Freedom (RX’d)

AMRAP 7

3,6,9,12,15…..

Clean and Jerk (135/95)

Toes to Bar

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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