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25
Jun

Sports Performance 062415

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Albany CrossFit – Albany CrossFit: Sports Performance

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Warm-Up

Metcon (No Measure)

2 Sets for QUALITY of:

:30 Sampson Stretch / Side

10 Overhead Squat w/ PVC

10 Sit-Up to Pike

5 Single Legged Glute Bridges / Side

:30 Pull-Up Bar Hang

10 Push-Ups

Strength

Metcon (Weight)

[Tempo Deadlift]

* Build to a 5RM

Tempo: 5 Second Count When Lowering the Weight Each Lift.

Metcon

Metcon (10 Rounds for time)

For Time,

With a Partner:

10 x 100m Sprint

* Each team gets a stop watch to time their partner. Both partners will perform 10 sets of the 100m Sprint.

** Rest 1 Minute between Sprints, more is okay if needed.

Mobility

Couch Stretch (No Measure)

* 2 Minutes / Side

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