Announcements
Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets for QUALITY of:
200m Run
10 One Arm Kettlebell Row / Side (Use Arm Bar Weight)
10 Hand Release Push Ups
Then
Kettlebell Arm Bar
* 2 Minutes / Side
Strength
Floor Press
* Build up to a Max Weight for 4 Repetitions in 15 Minutes.
Workout of the Day
Yoda (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
4 Pull-Ups
6 Clapping Push Ups
8 Broad Jumps
Mobility
LAX Ball Pec Smash (No Measure)
* 2 Minutes / Side