CrossFit Adelphos – 6 Week Challenge

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Skill Work

Metcon (No Measure)

3 rounds

1a) 10 Barbell Shoulder Presses

1b) 8 Calories on Bike

1c) 8 OH Plate lunges (25,10)

Metcon

Metcon (No Measure)

20 Minutes

30 on 30 off

1: Jump Rope

2: Air Squats

3: Push Ups

4: Sit Ups

5: Rest