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**

Weightlifting

Metcon (No Measure)

4 Rounds

5 Front Squats

7 Sit ups

9 Ring Rows

25 Single unders

Metcon

Metcon (No Measure)

3 Rounds

20 Wallballs

15 Jumping pull ups

10 Power Cleans