Announcements
Bring a Friend Day is tomorrow! Bring your friends, family, co-workers etc… for a fun partner WOD!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Rounds for Quality of:
:30 Sampson Stretch / Side
10 Overhead Squat with PVC
10 Sit-Ups to Pike
10 Good Mornings with PVC
10 Pull-Ups or Ring Rows
10 Ring Dips or Push Ups
* Round 1: Use a PVC Pipe
* Round 2-3: Use a Barbell
** 15 Minute Time Cap
Workout of the Day
[Back Squat ]
Set Order: 10-5-3-1-1-1-3-5-10
Complete in 25 Minutes, Rest as Needed Between Sets.
Back Squat
2 x 10 @ 60-65% 1RM
Back Squat
2 x 5 @ 70-75% 1RM
Back Squat
2 x 3 @ 80-85% 1RM
Back Squat
3 x 1 @ 90-95% 1RM
Mobility
Couch Stretch (No Measure)
* 2 Minutes / Side