Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
3 Sets
30-sec assault bike
10-sec handstand hold
3 Up Downs
15 Plate Toe Taps (each side)
10 Ring Rows
Metcon
Katie (AMRAP – Rounds and Reps)
10 Minute Amrap
12 Squat Cleans (135,95)
30 Double Unders
10 Burpees
RX+
12 Squat Cleans (155,105)
50 Double Unders
10 Inverted Burpees
Assistance Work
Metcon (No Measure)
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension