Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
4 sets
30-sec easy row
5 down dog/seal pose transitions
15 plate hops
4 Burpees
Metcon
Metcon (Time)
2:00 Amrap
200/175 Calorie Row
100 Burpees
One Partner Rows While the other partner is doing burpees. Switch every 2 Minutes
Assistance Work
Metcon (No Measure)
5 sets
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise