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23
Apr

Friday 042415

Announcements

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

Albany CrossFit – 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

R2-D2 (AMRAP – Reps)

3 Rounds of:

:40 Max Reps – One Arm KB Thruster (53/35)

* Rest :20

:40 Max Reps – Burpees

* Rest :20

:40 Max Reps – Kettlebell Swings (53/35)

* Rest :20

Midline

Metcon (Time)

3 Sets each for QUALITY of:

Handstand Hold – MAX TIME

Ring L-Sit Hold – MAX TIME

* Score = Total Time Held

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