Announcements
Monday 9/7 (Labor Day), we will have just one class at 10:00AM. The building will be open from 7:00am to Noon for open gym. Please plan your workouts accordingly & enjoy the holiday.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Group Dynamic (No Measure)
Workout of the Day
[Scaling Suggestions]:
[Scale 1]:
20 Minute AMRAP of:
10 Box Jumps (36/30)
20 Alternating Pistols
[Scale 2]:
20 Minute AMRAP of:
10 Box Jumps (24/20)
20 Scaled Pistols or Air Squats
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
10 Box Jumps (40/36)
20 Alternating Pistols
* One Partner A completes a round while Partner B runs 400m. When Partner B finishes, switch roles. Partner B picks up right where Partner A left off.
After Party
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 1 x 20 per side in each of the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves