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12
May

Wednesday 051315

Announcements

Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.

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

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A): Group Dynamic (No Measure)

B): Sumo Deadlift High Pull Technique (No Measure)

Progression:

Sumo Deadlift

Sumo Deadlift Shrug (Slow)

Sumo Deadlift Shrug (Fast)

Full Sumo Deadlift High Pull

Workout of the Day

Rocky Balboa (5 Rounds for time)

5 Rounds of:

20 Wall Balls (20/14) (10ft Target)

20 Sumo Deadlift High-Pulls (75/55)

20 Box Jumps (20)

20 Push Press (75/55)

20 Calorie Row

* Rest 1 Minute Between Rounds.

Notes:

– 35 Minute Time Cap

– Record Time for Each Round

** 35 Minute Time Cap.

Mobility

Banded Super Couch Stretch (No Measure)

* 2 Minutes / Side

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