Announcements

4th of July Weekend Schedule:
Please plan workouts accordingly!
Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon
Saturday: 9:00am Only

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

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Warm-Up

Metcon (No Measure)

3 Sets for Quality of:

200m Run

8 Broad Jumps

3 Wall Walks

Workout of the Day

Pteranodon (Time)

50 Box Jumps (24/20)

25 Handstand Push-Ups

40 Box Jumps (24/20)

20 Handstand Push-Ups

30 Box Jumps (24/20)

15 Handstand Push-Ups

20 Box Jumps (24/20)

10 Handstand Push-Ups

10 Box Jumps (24/20)

5 Handstand Push-Ups

* 20 Minute Time Cap

Mobility

Metcon (No Measure)

3 Sets of:

:60 Pull-Up Bar Hang