Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (6 Rounds for time)
For Quality:
3 x MAX Effort – Hanging L-Sit
3 x MAX Effort – Handstand
* Record your time for each attempt.
Metcon
Let’s Ride (5 Rounds for distance)
In Teams of 2,
Row for Max Meters:
Row 5 Minutes
* Rest 5 Minutes
Row 4 Minutes
* Rest 4 Minutes
Row 3 Minutes
* Rest 3 Minutes
Row 2 Minutes
* Rest 2 Minutes
* Row 1 Minute
* Record MAX Meters Rowed Each Round.
Injury Prevention
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