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
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Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
7 min AMRAP
30-sec jump rope (singles or doubles)
5 Deadbugs (each side)
5 Single Dumbbell Deadlift (each side)
5 Single Dumbbell Press (each side)
3 Box Step-ups (each side)
3 up-downs
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back