Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
6 min AMRAP
3 Double DB Sntach (light weight)
3 Double DB Squats (light weight)
3 Double DB Shoulder to Overhead (light weight)
3 Box Step-ups (each side)
Metcon
Metcon (Time)
With a Partner
You go I go
Option 1:
24 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)
Option 2:
12 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)
Option 3:
6 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)
Assistance Work
Metcon (No Measure)
If your Toes to bar are ok
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
If your working at getting your toes to bar better
5 sets (10:00)
5 Kip Swings
5-8 Strict Hanging Knee Raise