Announcements
Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Sets for Quality of:
1 Forward Bear Crawl
1 Reverse Bear Crawl
10 Scap-Push-Ups
8 Banded Rows / Side
* Bear Crawl is done to and from the Rig.
Skills Practice
Metcon (Time)
For Time & Quality,
25-15-10-5 of:
Hollow Rocks
Superman Rocks
* 30 Unbroken Double Unders – After Each Set.
Workout of the Day
I, CrossFit (AMRAP – Rounds and Reps)
15 Minute AMRAP of:
25m Handstand Walk
20 Knees to Elbow
15 Hip Extensions (25# Plate)