Saturday 020715


Due to the weather Albany CrossFit and the Court Club will be closed Monday February 9th.

Main – Albany CrossFit: WOD – (Be)tter

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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.


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

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