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

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Conditioning

49 Minute Time Cap.

This workout may take longer than the scheduled class time depending on your scaling.

Triple 3 (Time)

3,000m Row

300 Double Unders

3 Mile Run

[Scale 1]:

2,000m Row

200 Double Unders

2 Mile Run

[Scale 2]:

1,000m Row

100 Double Unders or 300 Single Unders

1 Mile Run

Recovery

Spend quality time with a foam roller after this one!

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 10-20 passes per for the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves