Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo Warm Up

-into-

10:00 AMRAP

1:00 Bike Erg or Air Bike

3 Back Squats (empty bar – build in weight)

10 Suitcase sit up

Metcon (Time)

Teams of 4

5 sets (each)

15/12 Calorie Air Bike FAST!

10 Back Squats (185/125)

– The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! –

Mayhem Mini-Pump – Arms and Shoulders (No Measure)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Standing DB Lateral Raise @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)