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)

8:00 AMRAP

:30 Air Bike (Legs only)

:30 Air Bike (Arms only)

4 Up-Downs to Plate

:30 Jump Rope

Handstand Walk Skill Work (No Measure)

EMOM7:

Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps.. Scaling option is to perform this with feet on a box or from a plank position.

Level 2: 15 foot handstand walk or 30 seconds of practice

Level 3: 25 foot handstand walk

** Coaching video demoing each scaling option is in the coach notes

Metcon (Time)

42-30-18

Calorie Air Bike (Women: 34-24-14 calories)

Burpees to Plate

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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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.