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