Announcements
Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
* 15 Minute Time Cap
Workout of the Day
R2-D2 (AMRAP – Reps)
3 Rounds of:
:40 Max Reps – One Arm KB Thruster (53/35)
* Rest :20
:40 Max Reps – Burpees
* Rest :20
:40 Max Reps – Kettlebell Swings (53/35)
* Rest :20
Midline
Metcon (Time)
3 Sets each for QUALITY of:
Handstand Hold – MAX TIME
Ring L-Sit Hold – MAX TIME
* Score = Total Time Held