Adelphos Athletics – CrossFit at Home
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
5/5 Single Arm DB Bent Over Row
5/5 Single Arm Arnold Press
25ft. High Knees
25ft. Butt Kickers
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Ring Rows
5/5 Single Arm DB Shoulder to Overhead
50′ Shuttle Run
(Score is Rounds + Reps)
Workout – HOME
Metcon (Time)
For Time
50 Jumping Jacks
50 Air Squats
50 Push Ups
50 V Ups
50 Alt. Step Back Lunges
50 Burpees
Finish them in any order that you choose. They do not need to be finished in order.
https://www.youtube.com/watch?v=kfmOfbvm_Mw
Metcon (Time)
For Time
50 Jumping Jacks
50 Air Squats
50 Push Ups
50 V Ups
50 Alt. Step Back Lunges
50 Burpees
Finish them in any order that you choose. They do not need to be finished in order.
Optional Finisher
Metcon (No Measure)
3 SETS
10/10 Romanian Deadlift
20 Arm Haulers
60 Bodyweight Russian Twists (AFAP)
-Rest as Needed b/t Sets-
(No Measure)