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

Warm UP (No Measure)

Crossover Symmetry Activation Plus

ORBanded 7s- perform 7 reps of each movement


3 Sets

1:00 Row (moderate)

15 Banded Good Morning

10 Inchworm w/Push Up


Warm Up to Deadlift weight.

Metcon (Time)

5 sets

10 Deadlifts (185/125)

20 Push Ups

-rest 1 minute b/t sets-

*Reps ideally unbroken

Mini Pump (No Measure)

4 rounds:

10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ moderate weight

10 Standing KB Crush Grip Bicep Curl @ maintain quality

10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)