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 of life becomes a self-fulfilling prophecy.

Anne Hartley

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warmup

-into-

8:00 AMRAP

30 sec machine (Row / Bike)

3 Bench Press (empty bar – build across)

10 Walking Lunge Steps

Bench Press (2 Bench Press x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

8 rounds

15 Russian Kettlebell Swings (53/35)

20 Unbroken Double Unders

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)