Adelphos Athletics – CrossFit

Warm-up (No Measure)

You need to prioritize yourself first before you provide the energy for others.

Rishen Ramakrishnan

Warm-up

Warm-up (No Measure)

3 sets:

:30 sec Bike

5 inch worms

10-second Handstand Hold

:30 sec Jump Rope

Metcon

Metcon (Time)

3:00 AMRAP

8/6 Calorie Bike

20 Double Unders

2 Wall Walks

-rest 2:00-

6:00 AMRAP

16/13 Calorie Bike

40 Double Unders

4 Wall Walks

-rest 2:00-

9:00 AMRAP

20/16 Calorie Bike

60 Double Unders

6 Wall Walks

Cool Down

Warm-up (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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