Announcements

Adelphos is turning 10!!! April 6th come in for classes and stay for brunch.

Saturday classes are free for newcomers, so bring a friend!!

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April Core Challenge! Try and push yourself with the daily workout!

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo

-into-

6:00 AMRAP

5 Wall Ball Front Squats

5 Wall Ball Push Press

10 Alternating V-Ups

30-second Jog

Metcon (Time)

3 Rounds

500m Row

30 V-Ups

20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

Mayhem Mini-Pump – Leg Day (No Measure)

4 Rounds

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

April Ab Challenge -Day 3 (AMRAP – Reps)

4 Sets:

AMRAP 1 minute 30 seconds

20 Strict Sit Ups

Max Reps Plank Knee to Elbow

-Rest 30 seconds between sets-