Announcements
4th of July Weekend Schedule:
Please plan workouts accordingly!
Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon
Saturday: 9:00am Only
Albany CrossFit – Albany CrossFit: Sports Performance
Warm-Up
Metcon (No Measure)
2 Sets of:
Inchworm (Rig to Hallway)
Bear Crawl (Hallway to Rigl)
3 World’s Greatest Stretch / Side
:30 Hang from Pull-Up Bar
5 Single Legged Glute Bridges / Side
10 Superman Rocks
Strength
Metcon (2 Rounds for weight)
[Paused Back Squats]
1. Build to a Heavy Single Repetition
* Pause :3 @ Bottom, :5 @ Top
Then
2. Build to a Heavy Three Repetitions
* Pause :3 @ Bottom, :5 @ Top of each Squat.
* 24 Minute Time Cap, 12 Minutes for each piece.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
5 Pull-Ups
10 Goblet Squats*
15 AB-Mat Sit-Ups
* Choose a weight that is challenging, but allows good form.