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9
Apr

Friday 041015

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

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
* 15 Minute Time Cap

Workout of the Day

The Phantom Menace (Time)

6 Kettlebell Thrusters / Side (53/35)

40m Shuttle Run

12 Kettlebell Swings (53/35)

40m Shuttle Run

12 Push Ups

40m Shuttle Run

12 Kettlebell Swings (53/35)

40m Shuttle Run

6 Kettlebell Thrusters / Side (53/35)

* 10 Minute Time Cap

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off for 8 Rounds)

Burpees

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