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
Metcon (No Measure)
Complete the following:
60m Side Shuffle (Touch Lines at both ends)
10m Broad Jump – 10m Sprint Back
10m Power Skip – 10m Spring Back
60m Carioca
10m Broad Jump – 10m Sprint Back
10m Power Skip – 10m Spring Back
Then
10 PVC PassThroughs
10 Figure 8s / Side
Skills Practice
Push Press Technique (No Measure)
Progression (with PVC):
Dip (Check Chest & Hip)
Dip – Drive Slow
Dip – Drive Fast
Dip – Drive – Press (Full Movement)
Workout of the Day
Return of the Jedi (AMRAP – Rounds and Reps)
Complete 8 Rounds of:
Rowing Sprints
:30 On, :30 Off
Immediately Into…
8 Minute AMRAP of:
5 Power Clean to Push Press (155/105)
5 Ring Dips
* Add total meters Rowed as reps to AMRAP. Example 5 + 1000
Mobility
Foam Roll Upper / Lower Back (No Measure)
1 x 20 / Spot