Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

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

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Warm-Up

Agility Ladder Drills (No Measure)

Strength

Paused Back Squat

* Establish a 3RM Paused Back Squat.

** Pause 5 Seconds at the Bottom, 7 Seconds at the Top of each repetition.

Focus: Total body tension when the barbell is on your back.

* 15 Minute Time Cap

Workout of the Day

Tatooine (AMRAP – Reps)

7 Rounds of:

Max Reps: False Grip Ring Pull-Ups

10 V-Ups

* Score is total Pull-Up Repetitions + 70 V-Ups

Mobility

Downward / Upward Dog (No Measure)

1 x 20, focus on the stretches and move slowly.