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)

Your perception determines your direction, attitude, behavior, and your actions

Rev. Dr. B.W. LeCorn

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

30 sec Assault Bike (easy)

20 sec Assault Bike (mod)

10 sec Assault Bike (hard)

5 Knees to Elbows

5 Back Squats(empty bar – build across)

4 Updown to Seal Pose + Jump Over bar

Back Squat (2 Back Squats x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

30/24 Calorie Assault Bike

20 Toes to Bar

15 Overhead Squats (95/65)

20 Bar Facing Burpees

15 Overhead Squats (95/65)

20 Toes to Bar

30/24 Calorie Assault Bike

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)