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