Announcements
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)
Love and respect for ourselves make us treat our own life with care, as well as make us refuse to allow others to do us damage.
Carmen María Cervantes
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Tabata Assault Bike (8 sets)
* 20 seconds (moderate/10 seconds (recovery) *
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Power Snatch (Every Minute (10:00)
5 Power Snatch (+10lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (Time)
3 rounds
30 Back Squats (95/65)
50 Abmat Sit Ups
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)