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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
A.): Metcon (No Measure)
1 Set of:
3 World’s Greatest Stretch / Side
10 Single Legged Glute Bridges / Side
2 Minutes of: Slow Bear Crawling
1 Minute of: Jumping Jacks
:30 Pull-Up Bar Hang
B.): Barbell Technique Drills (No Measure)
Practice Power Clean & Push Press technique!
Workout of the Day
25 Minute Time Cap – Scale to keep the intensity high and keep moving!
[Scaling Suggestions:]
1.) Reduce the repetitions:
Intermediate: 30-20-15
Beginner: 21-15-9
2.) Reduce weight to 55/35 (adjust where necessary).
3.) Wall Ball (14/10), Box (Something you can jump to – no step ups unless you have an injury).
4.) If technique is lacking, perform Hang Power Cleans instead of pulling from the floor.
Iceman (Time)
42-30-18 of:
Wall Balls (20/14)
Power Cleans (75/55)
Box Jumps (20)
Push Press (75/55)
Row (Calories)
* 25 Minute Time Cap
Mobility
A.): Foam Roll Biceps (No Measure)
1 x 20 / Side
B.): Foam Roll Triceps (No Measure)
* 1 x 20 / Side
C.): Foam Roll Upper / Lower Back (No Measure)
* 1 x 20 / Spot