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

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Warm-Up

A.): Quick Group Dynamic (No Measure)

B.): Metcon (No Measure)

Test: Side Split – Both Sides

2 minutes of Banded Couch Stretch / Side

2 minutes of Banded Hamstring Floss / Side

3 Minute Side Splits – Each Side

Workout of the Day

* 20 Minute Time Cap

[Scaling Suggestions]

[Scale 1]:

Move (500/350) pounds of odd objects. 50 Yards and back again.

[Scale 2]:

Move (350/225) pounds of odd objects. 35 Yards and back again.

Metcon (Time)

Move 700 lb. of odd objects 50 yards and back again.

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth.

Mobility

5 Minute Squat Test (No Measure)