Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

1:00 Machine

30-second Single Unders or Crossover Practice

3 Inch Worms

10 Walking Lunge Steps

5 Russian Kettlebell Swings

Metcon (Time)

Every 2:00 (8 sets)

15/12 Calorie Air Bike

2 Wall Walks

Ring Muscle Up Skill Work (No Measure)

Advanced:

EMOM8: Ring Muscle Ups

* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.

Intermediate:

EMOM8: 2-3 Box Ring Muscle Ups

Beginner:

Emom8: 5 Assisted Ring Dips

* Coaching video that includes a demo of each movement is included in the coach notes.

Kipping Ring Muscle Up Cues & Scaling

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

April Ab Challenge – Day 15 (2 Rounds for reps)

2 Sets:

AMRAP 4 Minutes

30 Russian Twists (L+R=1)

20 Alternating Leg V-Ups

10 Burpees

-Rest 2:00 between sets-