Announcements

* Big day tomorrow!
1.) Bring a Friend (or a few) to any class on the schedule.
2.) Coach Jim’s Endurance class starts at 9:00am!

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

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Warm-Up

Metcon (No Measure)

3 Sets for Quality of:

:60 Handstand Hold

10 Lateral Push Ups (Right)

:30 Planche Hold (Knees on Elbows)

10 Lateral Push Ups (Left)

Workout of the Day

Stop! Or My Mom Will Shoot! (Time)

2 Rounds of:

1,000m Row

50 Thrusters (65/45)

30 Chest to Bar Pull Ups

* 25 Minutes Time Cap

Mobility

1×15: Downward Dog (No Measure)