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28
Jun

Sports Performance 062915

Announcements

4th of July Weekend Schedule:
Please plan workouts accordingly!
Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon
Saturday: 9:00am Only

Albany CrossFit – Albany CrossFit: Sports Performance

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Warm-Up

Metcon (No Measure)

2 Sets of:

Inchworm (Rig to Hallway)

Bear Crawl (Hallway to Rigl)

3 World’s Greatest Stretch / Side

:30 Hang from Pull-Up Bar

5 Single Legged Glute Bridges / Side

10 Superman Rocks

Strength

Metcon (2 Rounds for weight)

[Paused Back Squats]

1. Build to a Heavy Single Repetition

* Pause :3 @ Bottom, :5 @ Top

Then

2. Build to a Heavy Three Repetitions

* Pause :3 @ Bottom, :5 @ Top of each Squat.

* 24 Minute Time Cap, 12 Minutes for each piece.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

5 Pull-Ups

10 Goblet Squats*

15 AB-Mat Sit-Ups

* Choose a weight that is challenging, but allows good form.

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