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 Pull Aparts

10 Banded Good Mornings

-into-

7 min AMRAP

10 Strict Sit Up

:10 Handstand Hold

5 Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

Front Squat (3 sets:
12 Front Squat (55-60%)
-rest 2:00 between sets-)

Metcon (Time)

5 Rounds

3 Strict Pull Ups

9 Power Cleans (135/95)

15 GHD’s (V-Ups)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap 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.