Announcements

Today is Bring a Friend day! Bring in a buddy (or more) to WOD with you!

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

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Warm-Up

Group Dynamic (No Measure)

Skills Practice

Squat Therapy (No Measure)

2 x 10 with a partner, spot each other.

Workout of the Day

Run Cindy, Run! (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

Partner A: 400m Run

Partner B: Rounds of “Cindy”

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

* This a partner WOD. While Partner A runs 400m, Partner B completes rounds of the Cindy AMRAP. Switch when Partner A returns from the run.

Score = Combined rounds of Cindy. Keep track of your rounds n’ reps!

Mobility

Downward / Upward Dog (No Measure)

1 x 20, focus on the streches, move slowly.