Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

10 Banded Squats

-into-

8:00 AMRAP

30-second Air Bike

4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups

1 Sandbag Deadlift

3 Back Squats (empty bar-build across sets)

Back Squat (Back Squat 5×3

5 sets x 3 Back Squats @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Cam (AMRAP – Rounds and Reps)

20:06 Min Amrap

2 Handstand Push Ups

6 Pull Ups

18 Box Jump Overs (24/20)

Directly into

5 Minutes

Establish a Heavy Single Clean

~Every Year one rep is added to the Box Jump Overs

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()