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)
Joint Mobility
Then
With a PVC Pipe:
10 Pass Through
:20 Rotator Cuff Stretch / Side
10 Around the World / Side
:20 Rotator Cuff Stretch / Side
10 Reverse Pass Through
:20 Rotator Cuff Stretch / Side
Skills Practice
Metcon (Time)
For Time & Quality,
20-14-10-6 of:
Alternating Pistols
Candlesticks
Workout of the Day
The Whole Nine Yards (Time)
3 Rounds of:
10 Strict Handstand Push-Ups
15 Strict Dips
20 Strict Push-Ups
45 Strict Pull-Ups
* 25 Minute Time Cap