Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

2 Rounds of:

30 Jumping Jacks

10 Overhead Squats (PVC)

5 Clapping Push Ups

Skills Practice

Barbell Technique Drills (No Measure)

Instruction led by class Coach:

– Deadlift

– Power Clean

– Bench Press

Workout of the Day

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
* 30 Minute Time Cap

Mobility

Full Body Barbell Smash (No Measure)

Spend some quality time with the Barbell.

Roll up on each area for 90 seconds to 2 minutes.

– Forearms

– Shoulders (Front Delts)

– Quads

– Inner Thigh

– IT Band

– Calves