Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Roll and Reach

10 Dynamic Squat Stretch

-into-

8 min AMRAP

5 Back Squats (empty bar – build across)

10 Alternating V-Ups

10 Russian KB Swings

10 Box Step Ups

Back Squat (Back Squat 5×2

5 sets x 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

24-21-18-15-12

AKB Swings (53/35)

V-Ups

Kettlebell Box Step Ups (20) (53/35)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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