Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

-into-

8 min AMRAP

45-second Machine

10 Alternating V-Ups

5 Deadlifts (empty-build across sets)

Deadlift

Deadlift 1×1

Deadlifts:

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

50-40-30-20-10

Abmat Sit ups

100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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