Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s


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