Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets

20 Banded Side Steps

10 Banded Squats

-into-

8:00 AMRAP

5 Back Squats (empty bar- build across sets)

3 Inch Worms

3 Up-downs over bar

10 PVC Pass throughs

Back Squat (Back Squat 1×1

Back Squat:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (AMRAP – Reps)

10:00 Amrap

3-6-9-12-15. . .

Burpee Pull Up

Box Jump Over (24/20)

RX+

30″/24″ Boxes

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

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