Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

8:00 AMRAP

25-sec Air bike (easy)

25-sec Air bike (moderate)

10-sec Air bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions

5 World’s Greatest Stretch (each side)

Metcon (Time)

Teams of 2 (1:1)

50-40-30-20-10 Calorie Air Bike*

*40-32-24-16-8 Women’s Calories

Mayhem Mini-Pump – Shoulders and Glutes (No Measure)

4 rounds:

10 Double DB Prone Row (moderate weight)

10 Lying DB Hamstring Curl (moderate-light weight)

*Rest 1 minute b/t rounds

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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