CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

2 ROUNDS (:20 ON / :10 OFF)

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200m Partner Med. Ball Run

100 Wall Balls

80 Cal Bike

60 Burpees

200m Partner Med. Ball Run

*20:00 HARD CAP

*P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners.

(Score is Time)

Workout – HOME

Metcon (Time)

2 ROUNDS FOR TIME

200m Backpack Run

50 Backpack Thrusters

40 Jumping Air Squats

30 Burpees

200m Backpack Run

(Score is Time)