Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 16 Alternating Front Rack Reverse Lunges (155/105) Accumulate :15 L-Sit Hold 16 Toes to Bar Accumulate :15 L-Sit Hold – Take the bar from the floor.Read More
Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP w. Partner: 8 Chest to Bar Pull-Ups 8 Wall Balls (20/14) – Partners alternate full rounds. – One partner works at a time.Read More
Albany CrossFit – CrossFit CrossFit Give Em Pumkin To Think About (Time) 50-40-30-20-10: Wall Balls (20/14) Kettelbell Swings (70/53) * 200m Run to finish each round.Read More
Albany CrossFit – CrossFit CrossFit The Ghost (AMRAP – Reps) 6 Rounds: 1:00 Calorie Row 1:00 Burpees 1:00 Double-Unders REST 1:00 “The Ghost” is a workout that CrossFit created for professional boxer Robert “The Ghost” Guerrero that mimics a 6-round fight – each round being 3:00 of work and 1:00 of rest. This WOD was...Read More
Albany CrossFit – CrossFit CrossFit Partner Kelly (Time) 5 Rounds w. Partner: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) – Run together, divide box jumps and wall balls as needed.Read More
