Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

1:00 Machine

1:00 Run

-into-

8:00 AMRAP

5 Empty Bar Back Squats

4 Up Downs + Box Step Up

10 Dumbbell Deadlifts (light)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

26 Toes-to-Bar

28 Thrusters (45/35 lbs)

100 Double Unders

Core Work (No Measure)

4 sets:

10 GHD to parallel w/plate on chest

10 Strict Hanging Leg Raise

20 Plank KB Pull Unders

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)