Announcements
This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Rounds for Quality of:
:30 Sampson Stretch / Side
10 Overhead Squats
10 Sit Ups
10 Good Mornings
10 Tempo Ring Rows
10 Tempo Push-Ups
* Tempo :2 Pull/Lowering, :2 Pause with Rings on Chest or Chest to Floor, :2 Lowering/Push.
Workout of the Day
* 25 Minute Time Cap
Metcon (Time)
1 Mile Run
100 GHD Sit-Ups
100 Back Extensions
1 Mile Run
[Scaling Suggestions]:
[Scale 1]:
1 Mile Run
100 V-Ups
50 Russian Kettlebell Swings (70/53)
1 Mile Run
[Scale 2]:
800m Run
50 Ab-Mat Sit Ups
50 Superman Raises
800m Run
Mobility
Couch Stretch (No Measure)
2 Minutes / Side