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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
Quick Group Dynamic
Then
Warm Up:
Back Squat
Deadlift
Workout of the Day
PK (Time)
5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
* 35 Minute Time Cap
Mobility
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 1 x 20 per side in each of the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves