Announcements
Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Sets for Quality of:
1 Bear Crawl – Across Room
10 Hand Release Push-Ups
:30 Pull-Up Bar Hang
Then, Band Walks:
Test: 5 Squats
10 Side Walks (Left)
10 Side Walks (Right)
1 Forward Walk – Across Room
1 Backward Walk – Across Room
Re-Test: 5 Squats
Workout of the Day
Porcupine Tree (AMRAP – Rounds and Reps)
30 Minute AMRAP of:
800m Run
25 KB Thrusters (35/25)
400m Farmers Carry (35/25)
Midline
Metcon (Time)
3 x MAX Effort:
Forward Leaning Rest Hold