Announcements

Bring a Friend Day is tomorrow! Bring your friends, family, co-workers etc… for a fun partner WOD!

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

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Squat Therapy (No Measure)

2 x 10 with a partner. Spot each other.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

50 Wall Balls (20/14)

Then, 2 Rounds of:

10 Pull-Ups

20 Push-Ups

30 Ab-Mat Sit-Ups

* 1 Partner working at a time, split the work evenly.

Mobility

LAX Ball Foot Smash (No Measure)

* 2 Minutes / Side