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)

We are all in the gutter, but some of us are looking at the stars.

Oscar Wilde

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Metcon (5 Rounds for reps)

Every Minute (20:00)

Minute 1 – 50 Double Unders

Minute 2 – 3 Squat Snatch (115/75)

Minute 3 – 14/10 Cal Row

Minute 4 – 15 GHD’s (Or Stick Sit Ups)

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)