Announcements

Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Warm-Up

Metcon (No Measure)

Joint Mobility

Then

With a PVC Pipe:

10 Pass Through

:20 Rotator Cuff Stretch / Side

10 Around the World / Side

:20 Rotator Cuff Stretch / Side

10 Reverse Pass Through

:20 Rotator Cuff Stretch / Side

Skills Practice

Metcon (Time)

For Time & Quality,

20-14-10-6 of:

Alternating Pistols

Candlesticks

Workout of the Day

The Whole Nine Yards (Time)

3 Rounds of:

10 Strict Handstand Push-Ups

15 Strict Dips

20 Strict Push-Ups

45 Strict Pull-Ups
* 25 Minute Time Cap