Call Us: (518) 459.4444

8
Apr

Thursday 040915

Announcements

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

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Warm-Up

Metcon (No Measure)

Complete the following:

60m Side Shuffle (Touch Lines at both ends)

10m Broad Jump – 10m Sprint Back

10m Power Skip – 10m Spring Back

60m Carioca

10m Broad Jump – 10m Sprint Back

10m Power Skip – 10m Spring Back

Then

10 PVC PassThroughs

10 Figure 8s / Side

Skills Practice

Push Press Technique (No Measure)

Progression (with PVC):

Dip (Check Chest & Hip)

Dip – Drive Slow

Dip – Drive Fast

Dip – Drive – Press (Full Movement)

Workout of the Day

Return of the Jedi (AMRAP – Rounds and Reps)

Complete 8 Rounds of:

Rowing Sprints

:30 On, :30 Off

Immediately Into…

8 Minute AMRAP of:

5 Power Clean to Push Press (155/105)

5 Ring Dips

* Add total meters Rowed as reps to AMRAP. Example 5 + 1000

Mobility

Foam Roll Upper / Lower Back (No Measure)

1 x 20 / Spot

Leave a Reply