Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Tabata Bike (8 sets)

-into-

3 sets:

10ft Walking Lunge

10 Banded Air Squats

10 Alternating V-Ups

Metcon (Time)

5 sets

50ft Dumbbell Front Rack Walking Lunge (50s/35s)

12 Dumbbell Front Squats (50s/35s)

-rest 2:00 between sets-

-rest as needed before Part 2-

Metcon (Weight)

Every 1:00 (10:00)

Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7

Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

April Ab Challenge – Day 10 (Time)

4 Sets:

40 Heel Taps (L+R=1)

20 V-Ups

40 Flutter Kicks (L+R=1)

-Rest 1:00 between sets-