Adelphos Athletics – CrossFit

Warm Up (No Measure)

10:00 AMRAP

45-second Bike (slow-moderate)

5 Inch Worms

3 Sandbag Deadlifts

30 Single Unders

Metcon (Time)

For Time

40-30-20-10

Box Step Ups (20” All)

Goblet Squats (35/20)

Bike Cals

Gymnastics Extra Credit (No Measure)

Toes to Bar (Day 2)

WARM UP

2 rounds of:

15 Scap Pull Ups

7 V-Ups or Alternating V-Ups

WORKOUT

Advanced & Intermediate:

Death by Double Toes To Bar

minute 1: 2 Toes To Bar

minute 2: 4 Toes To Bar

minute 3: 6 Toes to Bar

**add 2 Toes to Bar each minute until you can no longer continue within the minute.

Beginner

Death by Double Hanging Knee Raises

minute 1: 2 Hanging Knee Raises

minute 2: 4 Hanging Knee Raises

minute 3: Hanging Knee Raises

**add 2 Hanging Knee Raises each minute until you can no longer continue within the minute.

Score is rep number of last round successfully completed + reps into next round.

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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