Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

1:00 Machine

20 Banded Pass Throughs

20 Banded Shoulder Press

-into-

8:00 AMRAP

3 Inch Worms

6 Single Dumbbell Shoulder Press (each)

10 Alternating V-Ups

Metcon (No Measure)

For steady movement

10-9-8-7-6-5-4-3-2-1

Double Dumbbell Shoulder Press (50s/35s)

*Complete 5 Ring Dips or 10 Bench Dips after each set

-rest 3:00 before beginning accessory –

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

3 sets:

12 Dumbbell Lateral Raises

18 Dumbbell Hammer Curls

12 Dumbbell Front Raises

-rest as needed between sets-

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.