Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 minute Machine

-into-

3 sets:

10 Heel to Toe rocks

30 Single unders

10 Sit Ups

5 Deadlifts (Empty bar, build across)

Deadlift (Deadlift 10×3

10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

)

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

4 Front Squats (95/65)

3 Shoulder to Overhead

2 Chest to Bar Pull ups

Core Work (No Measure)

4 sets:

15 Pulse Ups

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

()