Adelphos Athletics – CrossFit at Home
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row or 1:00 Run
10 Up-Downs
15 Glute Bridge-Ups
10 Jumps – landing in the Power Position (partial squat)
Workout
Metcon (Weight)
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 15 Up-Downs
(Score is DB Weight)
Workout – HOME
Metcon (No Measure)
EMOM x 18 MINUTES
MIN 1 – 15 Backpack Jumping Squats
MIN 2 – 15 Backpack Hang Power Cleans
MIN 3 – 15 Up-Downs
(No Measure)
https://www.youtube.com/watch?v=4th5L9r3p9I