Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

8:00 AMRAP

10 Walking Lunge Steps + Torso Twist

5 Suitcase Sit-ups

4 Low Box Jumps

3 Inch Worms

Metcon (5 Rounds for reps)

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Walking Lunge Steps

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

** Score total reps across all movements in each round.

Mini Pump (No Measure)

4 Rounds

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 min between rounds-

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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