Albany CrossFit – Albany CrossFit: WOD – (Be)tter
49 Minute Time Cap.
This workout may take longer than the scheduled class time depending on your scaling.
Triple 3 (Time)
300 Double Unders
3 Mile Run
200 Double Unders
2 Mile Run
100 Double Unders or 300 Single Unders
1 Mile Run
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:
– Upper Back
– Lower Back
– Inner Thigh