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

:45 sec Bike Erg or Air Bike

5 Cat/Cows

5 Sandbag Deadlifts (light weight)

Metcon (AMRAP – Reps)

AMRAP 12:00

10-15-20-25….

Calorie Bike

25-50-75-100-125ft…

Kettlebell Front Rack Carry (2×53/35)

Women Calories: 8-12-16-20…

-Rest 3:00-

AMRAP 12:00

10-15-20-25….

Calorie Row

25-50-75-100-125ft…

SIngle Dumbbell Walking Lunge (35/25)

Women Calories: 8-12-16-20…

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)