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

Metcon (No Measure)

3 Rounds for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squat with PVC

10 Sit-Ups to Pike

10 Good Mornings with PVC

10 Pull-Ups or Ring Rows

10 Ring Dips or Push Ups

* Progress to a Barbell after Round 1.

Workout of the Day

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
* 28 Minute Time Cap

Mobility

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