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21
Apr

Wednesday 042215

Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

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

View Public Whiteboard

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

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