Tuesday 050515


Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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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