Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo warmup

-into-

8:00 AMRAP

30-sec bike

5 Double Dumbbell Front Squats (lightweight)

5 Updowns to Seal Pose + Dumbbell Stepover

Metcon (Time)

31 Burpees

-into-

21-15-9

Goblet Squats (50/35)

Bench Press (135/95)

-Rest 5:00-

31 Burpees

-into-

21-15-9

Goblet Squats (35/20)

Bench Press (115/75)

Mini Pump (No Measure)

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)