Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

8:00 AMRAP

45-second Row

5 Clean Deadlifts (empty bar)

5 High Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

10 Bird Dogs

Muscle Clean + Shoulder Press 20-16-12-8-4 (Weight)

Every 2:00 (5 sets) Muscle Cleans + Shoulder Press

10+10

8+8

6+6

4+4

2+2

* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.

Metcon (Time)

For Time:

25 Burpee Over Rower

50/40 Calorie Row

25 Burpee Over Rower

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)

April Ab Challenge – Day 9 (2 Rounds for reps)

Workout Definition

2 Sets:

AMRAP 4 Minutes

40 Mountain Climber Twists (total)

20 Sit Ups

-Rest 2:00 between sets-