Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Pull Aparts

10 Banded Pass-Throughs

10 Banded Good Mornings

-into-

3 sets

30-second Row

5 Deadlifts (empty bar)

5 Front Squats (empty bar)

5 Push Press (empty bar)

5 Thrusters (empty bar)

4 Box Step Ups (each side)

Deadlift (Deadlift 5×5

5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (AMRAP – Reps)

4 Sets

2:00 AMRAP

200/175m Row

10 Box Jump Overs (20)

Max Thrusters (75/55)

-rest 2:00 between sets-

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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