CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

3 rounds:

1:00 Marching

30 Flutter Kicks

20 Bodyweight Single Leg RDLs

Workout

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 5 Minutes:

10 Cossack Squats (Total)

20 Alternating Leg V-Ups

-Rest 1:00 B/T Sets-

~The cossack squats are ideally unbroken each round.

~Alternating leg v-ups should be a smooth pace.

~Start where you left off each amrap. For example, if you finish with 7 alternating leg v-ups, start at number 8 for the next amrap.

~Keep a running count of rounds + reps.
Cossack Squats: https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 5 Minutes:

10 Alternating Single Arm Devils Press

20 Alternating Leg V-Ups

-Rest 1:00 B/T Sets-

~The alternating devils press are ideally done unbroken each set.

~You can switch hands in the air or on the ground.

~Alternating leg v-ups should be a smooth pace.

~Start where you left off each amrap. For example, if you finish with 7 alternating leg v-ups, start at number 8 for the next amrap.

~Keep a running count of rounds +

reps.

Assistance Work