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

()