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)

10:00 AMRAP

10 Toe Touch Stretch

:10 HS Hold

:30 Jump Rope

5 Banded Good Mornings

5 Deadlifts (empty bar – build across sets)

Ring Dip Skill Work (No Measure)

EMOM8:

odd: 5-8 Strict Ring Dips

even: 10-20 sec Ring Support Hold

Advanced athletes can add weight to make it challenging.

Modify to matador or box dips/hold as needed.

Metcon (Calories)

Every 4:00 x 5 Rounds

20 Alt. Lunges

20 Double Unders

5 Man Makers (35/20)

AMRAP Cal Row in remaining 4:00 Minute Window.

No rest between rounds

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad 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.