Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Group Dynamic (No Measure)
Workout of the Day
Metcon (Time)
80 Air Squats
70 Push-Ups
60 Alternating Pistols
50 Calorie Row
40 Single Arm Overhead Squats** (35/25)
30 Handstand Push-Ups
20 Thrusters (35/25)**
10 Muscle Ups
* 30 Minute Time Cap
** Use a Kettlebell or Dumbbell
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