CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5/5 Single Arm DB Bent Over Row

5/5 Single Arm Arnold Press

25ft. High Knees

25ft. Butt Kickers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Ring Rows

5/5 Single Arm DB Shoulder to Overhead

50′ Shuttle Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (Time)

For Time

50 Jumping Jacks

50 Air Squats

50 Push Ups

50 V Ups

50 Alt. Step Back Lunges

50 Burpees

Finish them in any order that you choose. They do not need to be finished in order.
https://www.youtube.com/watch?v=kfmOfbvm_Mw

Metcon (Time)

For Time

50 Jumping Jacks

50 Air Squats

50 Push Ups

50 V Ups

50 Alt. Step Back Lunges

50 Burpees

Finish them in any order that you choose. They do not need to be finished in order.

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Romanian Deadlift

20 Arm Haulers

60 Bodyweight Russian Twists (AFAP)

-Rest as Needed b/t Sets-

(No Measure)