CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

Max Run/Row/Bike/Up-Downs

into…

2 ROUNDS

10 Glute Bridges

20 Calf Raises

10 Burpee Broad Jumps

20 Mountain Climbers (1R + 1L = 1 Rep)

10/10 Clam Shells

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

40-30-20-10

Kettlebell Swing

Lunges

Sit-Ups

*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

40-30-20-10

Russian Backpack Swings

Alt. Lunges

Sit-Ups

*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Glute Bridge-Ups

10 Clam Shells/Side

-Rest as needed b/t Sets-

(No Measure)