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)

5 rounds

5 Deadlifts

6 Inch Worms

60 Second Plank

Metcon

Metcon (No Measure)

3 Rounds

7 Calories on Rower

10 Snatches

10 Ring Rows

7 Calories on Bike