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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Bike


3 sets:

5 Scap Pull Ups

5 Hanging Knee Raises

3 Zombie Climbs (or 10 Ring Rows)

5/4 Calorie Air Bike (build-in pace)

Gymnastics Skill Review (No Measure)

Take 15 min to practice Rope Climbs

Advanced athletes can practice legless or L-sit rope climbs

* Coaching videos with scaling options are provided in the coach notes.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00


Rope Climbs (Or 5-10-15 Elevated Ring Rows)


Calorie Air Bike (Womens Calories 4-8-12)

*Restart after 3 climbs, 15 calories

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

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

April Ab Challenge – Day 8 (2 Rounds for reps)

Tabata: 8 Rounds of each

20 seconds on/10 seconds off

-Bicycle Kicks

-L Crunches