Adelphos Athletics – CrossFit
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
1:00 Machine
5 Knees to Elbow
3/3 Hang Kettlebell Snatches (practice)
30-second Jump Rope
5 Jumping Squats
Double-Unders (5 Minutes
~Max Double Unders)
Metcon (Time)
6 Rounds
10 Toes to Bar
5/5 Hang Kettlebell Snatch (53/35)
40 Double Unders
*Use a Dumbbell if need be
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
Athletes Notes
()
Death by Endurance (No Measure)
4x (200m at RPE4, 200m at RPE8.5)
-Rest 3 Min-
2x (200m at RPE4, 200m at RPE8.5)
-Rest 2 Min-
200m at RPE4, 200m at RPE8.5