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

Adelphos Athletics – CrossFit

Warm Up (No Measure)

2:00 Row


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)


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)


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


April Ab Challenge – Day 23 (Time)

For Time:

60 V-Ups

30 Burpees

15 Leg Lifts