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6
Apr

Tuesday 040615

Announcements

All 90 Day Challenge Benchmark Info is due in ONE EMAIL by Friday April 10th, 10:00pm.

Main – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

2 Sets for QUALITY of:

15 Forward / Back Leg Swings / Side

15 Side to Side Leg Swings / Side

5 Inchworms

5 Reverse Inchworms

10 Candlesticks

Then

2 Sets of:

:30 LAX Ball in Forearms / Side

Skills Practice

Russian Kettlebell Technique (No Measure)

Instruction led by class Coach.

Workout of the Day

The Empire Strikes Back (Time)

150 Russian Kettlebell Swings (70/53)

50 Toes to Bar

* Can be broken into any combination of reps or sets.

** 15 Minute Time Cap

Examples:

10 Rounds of: 15/5

5 Rounds of: 30/10

2 Rounds of: 75/25

Mobility

LAX Ball Foot Smash (No Measure)

* 2 Minutes / Side

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