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)

4 Rounds

6 Bench Press

8 DB Curls (per arm)

8 Lunges ( can be weighted if able)

Metcon

Metcon (No Measure)

4 rounds

8 Wall Balls

2 Farmers Carry

8 Jumping Pull ups