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

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Warm-Up

A.): PVC Pipe Mobility (No Measure)

2 Sets of:

10 Pass Through

10 Reverse Pass Through

10 Around the World / Side

10 Overhead Squat

B.): Push Press Technique (No Measure)

Progression:

Dip

Dip Drive Slow

Dip Drive Fast

Dip Drive Press

Strength

Find a 1RM Push Press in 15 Minutes.

1RM: Push Press

Workout of the Day

Metcon (Time)

4 Rounds of:

Row 500m

15 Push Press (135/95)

* 15 Minute Time Cap