March Row Challenge starts this week!! Dont forget to mark down if you have rowed and put your times in WODIFY

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Respecting ourselves truly gives us a freedom not everyone enjoys.

Ann Stewart-Porter

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s


6:00 Amrap

30-sec row (easy)

20-sec row (mod)

10-sec row (high)

5 DB Squat Cleans (lightweight – build across)

5 Bench Press (empty bar – build across sets)

Bench Press (3 Bench Press x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

2 sets

27-21-15 (21-16-12 for women)

Calorie Row


-Rest 3:00 between sets.-

(the female reps apply only to the calories)

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)


1000m Row (Time)

Max Effort 1000m Row
March Challenge