Adelphos Athletics – CrossFit at Home
Warm-up
Warm-up (No Measure)
3 rounds:
1:00 Marching
30 Flutter Kicks
20 Bodyweight Single Leg RDLs
Workout
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAP 5 Minutes:
10 Cossack Squats (Total)
20 Alternating Leg V-Ups
-Rest 1:00 B/T Sets-
~The cossack squats are ideally unbroken each round.
~Alternating leg v-ups should be a smooth pace.
~Start where you left off each amrap. For example, if you finish with 7 alternating leg v-ups, start at number 8 for the next amrap.
~Keep a running count of rounds + reps.
Cossack Squats: https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAP 5 Minutes:
10 Alternating Single Arm Devils Press
20 Alternating Leg V-Ups
-Rest 1:00 B/T Sets-
~The alternating devils press are ideally done unbroken each set.
~You can switch hands in the air or on the ground.
~Alternating leg v-ups should be a smooth pace.
~Start where you left off each amrap. For example, if you finish with 7 alternating leg v-ups, start at number 8 for the next amrap.
~Keep a running count of rounds +
reps.