Adelphos Athletics – CrossFit

Warm-up

Metcon (No Measure)

3:00 Machine of choice (increase intensity every 1:00)

– into –

3 sets

30 seconds Jump Rope

50m Run (25 down and Back)

5 Slam Balls

3 Up Downs

Metcon

Metcon (No Measure)

Every Minute (8 sets (24:00))

Minute 1: 15 AKB Swings (53/35)

Minute 2: 12 Burpees

Minute 3: 16/13 Calorie Row

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