Announcements
Week 2 of the Rowing Challenge has begun! If you completed your row for the day please dont forget to mark it down on the white board and to record your times!
Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Say No to misery and Yes to sanity -You can’t have misery and have your happiness also.
Delano B. Gurley
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets:
5 Inch Worms
10 Box Step Up
10 Dumbbell Lunges (Light Weight)
10 Scorpions
5 Deadlifts (empty bar- build across sets)
Deadlift (2 Deadlifts x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon (Time)
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Push Ups
-rest 0:30 between sets-
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
1000m Row (Time)
Max Effort 1000m Row
March Rowing Challenge