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)

2 sets:

10 Banded Good Mornings

10 Banded Pass Throughs

-into-

3 sets:

3 Inch Worms

5 Clean Pulls

4 Muscle Cleans

3 Hang Power Cleans

2 Power Cleans

*With an empty bar

Power Clean (Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%))

Bad Annie (Time)

100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

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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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.