CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row or 1:00 Run

10 Up-Downs

15 Glute Bridge-Ups

10 Jumps – landing in the Power Position (partial squat)

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 15 DB Hang Power Cleans

MIN 3 – 15 Up-Downs

(Score is DB Weight)

Workout – HOME

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 15 Backpack Jumping Squats

MIN 2 – 15 Backpack Hang Power Cleans

MIN 3 – 15 Up-Downs

(No Measure)
https://www.youtube.com/watch?v=4th5L9r3p9I