CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run (Athlete’s choice)

Then …

2 ROUNDS

6/6 Suitcase Deadlifts or 12 Backpack Deadlifts

6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows

12 Alt. Plank DB/Backpack Taps

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MINUTE 1 – 12/10 Cal Bike

MINUTE 2 – 10 DB Renegade Row

MINUTE 3 – 10 Burpees over DB

(Score is Load)

Workout – HOME

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges

MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows

MIN 3 – 10 Burpees over Backpack

(Score is Load)

Optional Finisher

Metcon (No Measure)

3 ROUNDS

20 Alt. V-Ups

1:00 Plank

(No Measure)