Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
10 min AMRAP
1-minute machine of choice
30-sec singles/doubles
5 Wallballs
5 Alt V-ups (each side)
5 Knees to Elbows
Metcon
Metcon (Time)
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
Time Cap: 20 Mins
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.