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)

6 Rounds

5 Deadlifts

7 Ring Rows

9 Mountain Climbers

(try and keep the intensity high on the Mt. Climbers)

Metcon

Metcon (No Measure)

10 Minute AMRAP

40 Single Unders

9 Deadlifts

40 Single Unders

8 Push Ups