CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – Toe tap to medicine ball or backpack

Movement 2 – Air Squats to medicine ball

Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack

Movement 4 – Reverse bodyweight lunges

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

4-8-12-16-20…etc

Med Ball Squat Cleans

Med Ball Reverse Lunges

Alt. Plank Med Ball Taps

(Score is Total Reps)

Workout – HOME

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

4-8-12-16-20 …

Backpack Squat Cleans

Backpack Alt. Reverse Lunges

Alt. Plank Backpack Taps

(Score is Total Reps)

Optional Finisher

Metcon (No Measure)

2:00 Barbell Quad Smash/Side or Couch Stretch

(No Measure)