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
Agility Ladder Drills (No Measure)
* Build to challenging 3 repetitions.
Pause for :3 at knees when lowering each rep.
* 15 Minute Time Cap
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP,
With a Partner:
Partner 1: 200m Sprint
Partner 2: AMRAP
6 Jumping Lunges
6 Plate Ground to Overhead (45#)
When Partner 1 Returns from the Sprint Partner 2 will stop the AMRAP and Sprint 200m. Partner 1 will pick up where partner 2 left off in the AMRAP.