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
Warm Up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Jump Rope (single unders or Bike)
-into-
3 sets
50ft Double Dumbbell Overhead Carry (light)
30 Second Knee Plank
3 Inch Worms
Metcon (Time)
Teams of 2
5 rounds (each/1:1)
20 Dumbbell Snatches (50/35)
15 Burpee Box Jump overs (24”/20”) after each round
Mini Pump (No Measure)
4 Rounds
10 Bent Over Barbell Row @ Moderate weight – maintain control and quality
12 Reverse Grip Banded Lat Pulldown – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)