Adelphos Athletics – CrossFit

Warm Up (No Measure)

8:00 AMRAP

30-Second Row with Legs Only

30-Second Row with Arms Only

30-Second Jump Rope

5 Up Downs + Seal Pose

Metcon (3 Rounds for reps)

“The GHOST”

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double Unders

-Rest 1:00 between rounds-

Mayhem Mini-Pump –Arms and Shoulders (No Measure)

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 1 min between rounds-

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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