Albany CrossFit – CrossFit

CROSSFIT

Part 1:

Every 2:00 complete a set:

Front Rack Lunges: 12-10-8-6-4.

* Increase weight across each set.

Part 2:

REST 3 Mins. after the last round of lunges then start the Metcon.

Front Rack Lunge (12 Reps (6 / Side Alternating))

Front Rack Lunge (10 Reps (5 / Side Alternating))

Front Rack Lunge (8 Reps (4 / Side Alternating))

Front Rack Lunge (6 Reps (3 / Side Alternating))

Front Rack Lunge (4 Reps (2 / Side Alternating))

Metcon (Time)

“THROWING HANDS”

40-30-20:

ABmat Sit-Ups

Russian Kettlebell Swings (70/53)

Directly into…

30-20-10:

Medball Overhead Sit-Ups

Barbell Good Mornings (45/35)