Adelphos Athletics – CrossFit

Warm Up (No Measure)

8 min AMRAP

30-second row

5 GHD’s to parallel or abmat sit-ups

30-second Shuttle Run

4 Box step-ups (24/20)

Metcon (2 Rounds for reps)

Teams of 2

12:00 AMRAP

2000/1600m Row – shared between partners

Max GHD’s (or abmat sit-ups) – one athlete works at a time

-1:00 rest-

12:00 AMRAP

4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners

Max Burpee Box Jump Overs (24/20) – one athlete works at a time

* For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).

Double Under Assistance Work (No Measure)

Double Unders: Week 3 Day 2

Working on coordination and rhythm

10 rounds:

2 single-unders

1 double-under

-rest 10 seconds-

TIME CAP: 5 minutes

Advanced option: change the double-under to cross-over.

Mini Pump (No Measure)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Double DB Prone Row @ Moderate weight – maintain control and quality

10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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