Adelphos Athletics – CrossFit

Warm Up (No Measure)

2:00 Jump Rope


8 min AMRAP

5 GHD Sit Ups to Parallel (or 6 alternating v-ups)

10 Step Ups

10 Russian Kettlebell Swings

10 Bird Dogs

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 V-Ups

20 Box Jump (24/20)

20 Kettlebell Swings (53/35)

-rest 5:00-

5 min AMRAP

10 GHD Sit Ups (Or V-Ups)

10 Box Jump (24/20)

10 Kettlebell Swings (53/35)

Skills and Drills (No Measure)

Double-Unders: Week 5 Day 1

Stringing Double-Unders

You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:

– Max reps of unbroken double-unders.

– Track your best score of the day.

– Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose