Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
10 Mins. to go HEAVY
Turkish Get-Up + Lunge Complex (Weight)
TGU to Standing +
3 Forward Lunges (Right) +
3 Forward Lunges (Left) +
Complete TGU to Floor
🔹 Perform Lunges in place, no walking.
🔹 Only weights complete on both sides count.
🔥 CONDITIONING
25 Min. Time Cap,
Choose one…or mix and match. Reduce distances if needed to finish under the cap.
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row
15k Bike (Time)
Max Effort 15k Bike
🏥 RECOVERY
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller in or outside of class.
Perform 10-20 passes per for the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves