Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

10 Banded Pull Aparts

10 Banded Good Mornings

-into-

3 sets:

1:00 Machine

5 Muscle Snatch

5 Muscle Clean + Shoulder Press

3 Inch Worms

10 Alt. V-Ups

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Mayhem Mini-Pump – Chest and Triceps (No Measure)

4 Rounds

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 2 minutes between rounds-

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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