Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

-into-

8 min AMRAP

45-second Row

10 Alternating V-Ups

5 Deadlifts (empty-build across sets)

Deadlift (Deadlift 1×1

Deadlifts:
– Heavy Single (10-12 minutes)

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

Metcon (Time)

Teams of 2

M/M-4000m Row

F/F-3400m Row

M/F-3600m Row

* Repeat from Jan 7,2021

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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