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)