Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

10:00 AMRAP

20-second Single Unders

1 Zombie Rope Climb

5 PVC Muscle Snatch

5 PVC Push Press

5 PVC Overhead Squats

Metcon (Time)

Teams of 2

8 sets (each/1:1)

50 Double Unders

1 Rope Climb (Or 5 Strict Pull Ups)

5 Overhead Squats (135/95)

Mayhem Mini-Pump –Core (Time)

4 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

8 Around the Worlds (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

April Ab Challenge – Day 18 (Time)

3 Sets:

:30 Copenhagen Plank (left)

:30 Copenhagen Plank (right)

1:00 Superman Hold

– rest 2:00 between sets-