Announcements

4th of July Weekend Schedule:
Please plan workouts accordingly!
Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon
Saturday: 9:00am Only

Albany CrossFit – Albany CrossFit: Sports Performance

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Warm-Up

Metcon (No Measure)

2 Sets of:

400m Run

10 Hollow Raises

10 Superman Raises

Gymnastics

Metcon (No Measure)

Part One:

5 Minute EMOM of:

:30 Handstand Hold

* Rest the remaining :30 until the next round.

Then

Part Two:

10 Minute EMOM of:

3 Wall Walks

Metcon

Metcon (AMRAP – Reps)

6 Rounds of:

:30 Calorie Row

* Rest :30

:30 Wall Balls*

* Rest :30

:30 5 Knee Tucks Then MAX Burpees in remaining time.

* Rest :30