Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets for Quality of:
2 Minute Row @ Casual Pace
3 World’s Greatest Stretch / Side
* Hold each position for 3 Seconds
1 Bear Crawl (Rig to Hallway)
10 PVC Passthrough
10 Overhead Squat
10 Ring Rows
10 Hollow Rocks
Workout of the Day
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
* 12 Minute Time Cap
Midline
Metcon (Time)
Tabata (:20 On, :10 Off for 8 Rounds) of:
Planche Hold