Announcements
Albany CrossFit – Albany CrossFit: Sports Performance
Warm-Up
Metcon (No Measure)
2 Sets for QUALITY of:
:30 Sampson Stretch / Side
10 Overhead Squat w/ PVC
10 Sit-Up to Pike
5 Single Legged Glute Bridges / Side
:30 Pull-Up Bar Hang
10 Push-Ups
Strength
Metcon (Weight)
[Tempo Deadlift]
* Build to a 5RM
Tempo: 5 Second Count When Lowering the Weight Each Lift.
Metcon
Metcon (10 Rounds for time)
For Time,
With a Partner:
10 x 100m Sprint
* Each team gets a stop watch to time their partner. Both partners will perform 10 sets of the 100m Sprint.
** Rest 1 Minute between Sprints, more is okay if needed.
Mobility
Couch Stretch (No Measure)
* 2 Minutes / Side