Announcements
Weekend Schedule Changes:
1. FRIDAY (6/9): The noon will be the last class of the day. We will see you all at 5:45pm for Friday Night Fights!
2. SATURDAY (6/10): OCR Class is canceled this weekend. Good luck in Tuxedo, NY at the Spartan Sprint race everyone!
3. SAT (6/10) & SUN (6/11): The double will be unavailable for OPEN gym use both days because we are hosting a RockTape seminar.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
The CrossFit Warm-Up,
3 Sets for Quality of:
:30 Sampson Stretch / Side
10 Overhead Squats *
10 Sit Ups
10 Good Mornings *
10 Chin Ups or Supine Ring Rows
10 Ring Dips or Push Ups
* Start with PVC and progress to a barbell for sets 2 & 3
Workout of the Day
* 25 Minute Time Cap
The Filthy Fifty (Time)
50 Box Jumps (24/20)
50 Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunge Steps
50 Knee To Elbows
50 Push Press (45/35)
50 Hip Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
[Scale 1]:
No Change
[Scale 2]:
30 Reps of each exercise
Wall Ball (14/10)
Ring Rows
Kettlebell Swing (No Change)
Walking Lunges (No Change)
Knee Tucks
Push Press No Change
Good Mornings (45/35)
Wall Balls (14/10)
Burpees
Single Unders