Adelphos Athletics – CrossFit

Warm Up (No Measure)

8 min AMRAP

:30 Air Bike

5 Deadlifts (Build in weight)

20-second Banded Overhead Hold

5 Alternating V-Ups

3 Inch Worms

Deadlift (Deadlift 5×5

5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

15-12-9-6

Calorie Air Bike

Deadlifts (135/95)

Handstand Push ups

– Women’s Calories: 12-9-7-5

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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