Announcements
All 90 Day Challenge Benchmark Info is due in ONE EMAIL by Friday April 10th, 10:00pm.
Main – Albany CrossFit: WOD – (Be)tter
Warm-Up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
* 15 Minute Time Cap
Workout of the Day
The Phantom Menace (Time)
6 Kettlebell Thrusters / Side (53/35)
40m Shuttle Run
12 Kettlebell Swings (53/35)
40m Shuttle Run
12 Push Ups
40m Shuttle Run
12 Kettlebell Swings (53/35)
40m Shuttle Run
6 Kettlebell Thrusters / Side (53/35)
* 10 Minute Time Cap
After Party
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off for 8 Rounds)
Burpees