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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
A.): Quick Group Dynamic (No Measure)
B.): Squat Therapy (No Measure)
With a partner, each athlete completes 2 x 10. Spot one another.
Workout of the Day
RX = 25# Weight Vest
* 35 Minute Time Cap
[Scaling Suggestions]
[Scale 1]:
Keep repetitions the same, but do not use a vest.
[Scale 2]:
800m Run
5 Rounds of:
20 Pull-Ups
30 Push-Ups (Box or other Scaling)
40 Air Squats
800m Run
* Runs happen before and after the 5 rounds only.
Team Murph (Time)
In Teams of 2 Complete:
For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
* Divide work evenly, only one partner working at a time.
Mobility
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 1 x 20 per side in each of the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves