Adelphos Athletics – CrossFit

Warm Up (No Measure)

8 min AMRAP

30 Single Unders

15 Double Unders

5 Front Squats

5 Push Press

5 Thrusters

Metcon (Time)

100 Double Unders

50 Thrusters (45/35)

200 Single Unders

50 Thrusters (45/35)

100 Double Unders

Mayhem Mini-Pump – Back and Biceps (No Measure)

4 Rounds

10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality

10 DB Spider Curls @ moderate weight – maintain quality

-Rest 1 min b/t 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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