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)
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)