CrossFit Adelphos – 6 Week Challenge

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

Skill Work

Metcon (No Measure)

3 Rounds

1a) Back Squat 10 reps

1b) KB Deadlift 10 reps

1c) 1 Minute Plank on hands

Metcon

Metcon (No Measure)

5 Minute AMRAP

7 Cal Row

7 Ring Rows

10 ALT. BD Snatch

2 Min Rest

5 Minute AMRAP

10 Box Step ups

10 KB Deadlifts

10 Mountain Climbers