Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Pull Aparts

10 Banded Pass-throughs

-into-

3 sets:

3 Inch Worms + Dynamic Squat Stretch

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

*Start with PVC pipe and then progress into empty barbell*

Snatch (Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×9

5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch))

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

5 Box Jumps (30/24)

7 Toes to Bar

9 Wall Ball (20/14)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

April Ab Challenge – Day 7 (3 Rounds for reps)

3 Sets:

1:00 Max Alternating Leg V-ups

1:00 Max Alternating Plank Walks (aka “Plank Up Down”)

1:00 Max Leg Lifts

1:00: Rest