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)