CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

100m Run*

5 Push-Up to Pike (Down Dog)

15 Hollow Rocks

20 Alt. Lunges

Workout

Metcon (Time)

2 Sets:

400m Run or 1:30 High Knees

15 Hand Release Push Ups

100 Double Unders or 75 Plate Hops/Jumping Jacks

15 Hand Release Push Ups

400m Run or 1:30 High Knees

-Rest 4:00 B/T Sets-

#TARGET SCORE:

~Target time per set: sub 6:00

~Time Cap per set: 10:00

Optional Finisher

Metcon (No Measure)

3 rounds:

20 Hip Bridges (Weighted if you can!)

10-15 Bulgarian Split Squats (R/L)

10 Birddogs (R/L)
#DEMO VIDEOS:

Hip Bridges: https://www.youtube.com/watch?v=XQc3mp-AsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=15

Bulgarian Split Squats: https://www.youtube.com/watch?v=EZ1n-vRtkEI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=10