Announcements

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

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

View Public Whiteboard

Warm-Up

A): Spiderman Lunge with Hamstring Stretch (No Measure)

One time across the room & back.

B): Barbell Calf Smash (No Measure)

2 Minutes / Side

C): POSE Running Technique (No Measure)

Workout of the Day

Russian Circles (Time)

5 Rounds of:

Run 350m

Lunge 50m

* 25 Minute Time Cap

Mobility

Barbell Quad Smash (No Measure)

2 Minutes / Side

Downward / Upward Dog (No Measure)

1 x 10 – Slow.