CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

4 SETS, (:20 ON / :10 OFF)*

MVMT 1 – Jumping Jacks

MVMT 2 – Up-Downs

*Both Movements = 1 SET.

into…

2 SETS (:20 ON / :10 OFF)*

MVMT 1 – Tall Jump Single Unders

MVMT 2 – Backpack Deadlifts

MVMT 3 – Backpack Upright High Pulls

MVMT 4 – Hollow/Tuck Hold

*All Movements = 1 SET.

Workout

Metcon (Time)

FOR TIME

FROM 0:00 to 4:00

600m Run

FROM 4:00 to 13:00

8 ROUNDS

12 Alt DB Snatches

24 Double-Unders or 42 Single-Unders

FROM 13:00 to 17:00

600m Run

(Score is Total Time)

Workout

Metcon (No Measure)

FOR TIME

FROM 0:00-4:00

600m Run or MAX Burpees

FROM 4:00-13:00

8 ROUNDS

12 Backpack Ground to Overhead

24 Double-Unders or 42 Backpack Toe Taps

FROM 13:00-17:00

600m Run or MAX Burpees

(Score is Total Time)