Announcements
The following classes are canceled this week.
Please plan workouts accordingly.
Friday: WOD @ 5:00pm, 6:00pm
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets for QUALITY of:
500m Row @ Conversation Pace
2 World’s Greatest Stretch / Side
Bear Crawl (Hallway to Rig & Back)
10 PVC Pass Through**
10 Overhead Squat
** Use a Reverse Grip on the Second Set.
Skills Practice
Medicine Ball Clean Technique (No Measure)
Progression:
– Deadlift (Focus: Setup)
– Deadlift Shrug (Focus: Fast Extension & Shrug with no Arm Bend)
– Front Squat (Focus: Depth of the Catch)
– Shrug & Drop Under (Focus: Shrug & Beating the Ball Down)
– Full Medicine Ball Clean
Workout of the Day
Take My Breath Away (Time)
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20)
20 Double Unders
25 Ring Dips
20 Knees To Elbow
30 Kettlebell Swings (70/53)
30 V-Ups
20 Med Ball Cleans (20/14)
25 Single Legged Glute Bridges / Side
30 Wall Balls (20/14)
3 Rope Climbs (15ft)
* 15 Minute Time Cap