Announcements
Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Group Dynamic (No Measure)
Skills Practice
Push Press Technique (No Measure)
Progression (with PVC):
– Dip (Check Chest & Hip)
– Dip – Drive Slow
– Dip – Drive Fast
– Dip – Drive – Press (Full Push Press)
Workout of the Day
Chewbacca (Time)
5 Rounds of:
5 Push Press (155/105)
3 Chin Ups
3 Push Press (155/105)
5 Chin Ups
1 Push Press (155/105)
7 Chin Ups
* The Above Sequence is ONE ROUND.
Midline
Metcon (No Measure)
Bear Crawls:
3 x 20m (Forward Down, Reverse Back)
* Focus on Limb Sequencing