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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Group Dynamic (No Measure)
Workout of the Day
* 30 Minute Time Cap
[Scaling Suggestions]:
[Scale 1]:
5 Rounds of:
Sprint (or Swim) 75 Yards
20 Push Ups
[Scale 2]:
5 Rounds of:
Sprint (or Swim) 50 Yards
10 Push Ups
Metcon (Time)
5 rounds for time of:
Sprint 100 Yards
30 Push Ups
* If you have access to a pool somewhere Swim instead of Sprint.
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