Friday 111414


WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

LAX Ball Scapular Mobility (No Measure)


Jerk Skills Progression (No Measure)

Function & Sport

Jake the Snake (Time)

10-9-8-7-6-5-4-3-2-1 Jerks (155/105)

2-4-6-8-10-12-14-16-18-20 Pull-Ups

* Take Jerks from the ground.
RX Plus = (175/125)

* 25 Minute Time Cap

Injury Prevention

LAX Ball in Calfs (No Measure)

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