Announcements

We will have just one WOD scheduled Saturday July 4th @ 9:00am. Bring a friend!

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

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Warm-Up

Agility Ladder Drills (No Measure)

Strength

A.): Kettlebell Arm Bar (No Measure)

* 2 Minutes / Side

B.): Turkish Get Up

* Complete 20 Repetitions (10/Side) with a weight that is challenging, yet allows excellent technique.

Workout of the Day

Stegosaurus (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Burpees

20 Wall Balls (20/14)