Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
7 min AMRAP
30 second Row
5 RKB Swings (eye level)
30-second Bike
10 Alternating V-Ups
Metcon
Metcon (AMRAP – Reps)
Every Minute (3 rounds)
Min 1: 10/8 Calorie Bike
Min 2: 12 AKB Swings (53/35)
Min 3: 10/8 Calorie Bike
Min 4: 12 V-Ups
Min 5: 10/8 Calorie Bike
Min 6: Rest 1:00
Assistance Work
Metcon (Weight)
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
https://www.youtube.com/watch?v=Dy5JPu2Ca0w