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

Agility Ladder Drills (No Measure)

Strength

Metcon (Weight)

[Paused Deadlift]

* Build to challenging 3 repetitions.

Pause for :3 at knees when lowering each rep.

* 15 Minute Time Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP,

With a Partner:

Partner 1: 200m Sprint

Partner 2: AMRAP

AMRAP:

6 Jumping Lunges

6 Plate Ground to Overhead (45#)

When Partner 1 Returns from the Sprint Partner 2 will stop the AMRAP and Sprint 200m. Partner 1 will pick up where partner 2 left off in the AMRAP.