Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

10:00 AMRAP

45-Second Row

10 Roll and Reach

10 Iron Cross

10 Scorpions

10 Downward Dog to Seal Pose

Metcon (Time)

Teams of 2

5 sets: (1:1)

12/10 Calorie Row

10 Stick Sit Ups

12/10 Calorie Row

10 V-Ups

-rest at least 3:00 before beginning accessory –

Mayhem Mini-Pump – Core (No Measure)

4 rounds:

15 Pulse Ups

60 sec Superman Hold

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2 minutes b/t rounds

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

April Ab Challenge – Day 22 (Time)

4 sets:

10 Oblique Tuck Ups (Left)

10 Oblique Tuck Ups (Right)

10 Strict Sit Ups

-Rest 1:00 between sets –