Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Group Dynamic (No Measure)
Skills Practice
Muscle Up Technique Practice (No Measure)
Practice for 10 Minutes:
Hit Sets of: 3-5
Rest: 90 Seconds between Sets.
Hold: Each Position for 3 Seconds.
Boxer Pose Progression:
1.) Pull to Sternum
2.) Pull Through to Dip Bottom
3.) Press / Jump Up to Support
4.) Negative Down to Dip Bottom
5.) Trace Back to Sternum
6.) Lower Knees to Floor (Start Position)
Workout of the Day
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups