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)

4 rounds

2 Minute Rounds w/ :30 second rest between rounds

5 Power Cleans

100m Row

Max Single Unders in remaining time.

Metcon

Metcon (No Measure)

8 Minute AMRAP

5 Deadlifts

7 Sit ups

9 Air Squats