Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Pull Aparts

10 Banded Pass Throughs

-into-

3 sets

5 Kip Swings

1 Wall Walk + 10 Shoulder Taps

5 Back Squats (empty bar- build across sets)

Back Squat (Back Squat 5×5
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Toes to Bar

3 Wall Walks

10 Hang Power Cleans (95/65)

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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