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Albany CrossFit – Albany CrossFit: Sports Performance

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Warm-Up

Metcon (No Measure)

200m Run

Inchworm (Hallway to Rig)

Bear Crawl (Rig to Hallway)

200m Run

Spider-Man Lunge (Hallway to Rig)

Frankenstein Walk (Rig to Hallway)

200m Run

Skills Practice

Metcon (5 Rounds for time)

Part One:

5 Minute EMOM of:

15 Scap Push-Ups

Part Two:

Every Other Minute for 10 Minutes of:

60 Second Hollow Body Hold

Metcon

Metcon (AMRAP – Reps)

8 Rounds of:

:20 Max Wall-Balls (20)

* Rest :20

:20 Max Box Jumps (24)

* Rest :20

:20 Max Burpees

* Rest :20

:20 Max AB-Mat Sit-Ups

Mobility

To be done after class.

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves