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


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