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)


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)