Announcements

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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

2:00 Row

-into-

3 sets:

5 Inch Worms

4 Muscle Cleans and Shoulder Press (empty bar)

3 Hang Power Clean and Push Press (empty bar)

2 Clean and Jerks (empty bar)

Gwen (Weight)

“Gwen”

15-12-9 Clean and Jerk (for Load)

Every 4:00, complete 1 set

* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.

* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

Extra Credit (Time)

Acai

100 Burpee Box Jump Overs (24/20)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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April Ab Challenge – Day 23 (Time)

For Time:

60 V-Ups

30 Burpees

15 Leg Lifts