Announcements
Due to the weather Albany CrossFit and the Court Club will be closed Monday February 9th.
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (No Measure)
5 Rounds for QUALITY of:
:10-:20 Second L-Sit Hang from Pull-Up bar
1 Reverse Bear Walk Across the Room.
* Keep the arms and legs extended and walk slowly.
Metcon
Ecto Cooler (AMRAP – Rounds and Reps)
20 Minute AMRAP,
In Teams of 2:
30 Thrusters (115/80)
30 Box Jumps (20 in)
30 Kettlebell Swings (70/53)
30 Chest to Bar Pull-Ups
*Split the work as needed.
Injury Prevention
Foam Roll Triceps (No Measure)
1 x 20 / Side
Foam Roll Biceps (No Measure)
1 x 20 / Side