Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

8 min AMRAP

30-sec row (easy pace)

10-sec Handstand Hold

30-jump rope (easy pace)

5 Knee to Elbows

3 Power Cleans (empty bar-work up in weight)

Metcon

Metcon (2 Rounds for reps)

10 min AMRAP

10/8 Calorie Row

10 Handstand Push-Ups

10/8 Calorie Row

4 Power Cleans (155/105)

Rest 4 Minutes

10 min AMRAP

10/8 Calorie Row

10 Toes to Bar

10/8 Calorie Row

4 Power Cleans (155/105)

RX+

10 min AMRAP

12/9 Calorie Row

12 Handstand Push-Ups

12/9 Calorie Row

4 Power Cleans (185/125)

-Rest 4 Minutes-

10 min AMRAP

12/9 Calorie Row

12 Toes to Bar

12/9 Calorie Row

4 Power Cleans (185/125)

Assistance Work

Metcon (No Measure)

~Strict Pull-Ups

6 set: 8 reps

~Single DB Double Head Curl

4 sets: 10 reps

Cool Down

Metcon (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)