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)

5 Rounds

6 Back Squats working up in weight if you feel comfortable

60 second High Plank Hold

Metcon

Metcon (No Measure)

4 Rounds

1 Minute Battle Ropes

1 Minute Box Step UPs

1 Minute Jump Rope

1 Minute Rest