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