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29
Apr

Thursday 043015

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

Metcon (No Measure)

2 Sets for QUALITY of:

200m Run

10 One Arm Kettlebell Row / Side (Use Arm Bar Weight)

10 Hand Release Push Ups

Then

Kettlebell Arm Bar

* 2 Minutes / Side

Strength

Floor Press

* Build up to a Max Weight for 4 Repetitions in 15 Minutes.

Workout of the Day

Yoda (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

4 Pull-Ups

6 Clapping Push Ups

8 Broad Jumps

Mobility

LAX Ball Pec Smash (No Measure)

* 2 Minutes / Side

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