Announcements

This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.

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

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Warm-Up

Metcon (No Measure)

3 Rounds for Quality of:

1:00 Minute Squat Hold

5 Front Rack Lunges / Side

10 Burpees

10 Good Mornings

10 Toes 2 Bar

10 Handstand Push-Ups

Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

100 Double Unders

50 Calorie Row

26 Step Ups (45/35) (24/20)
[Scaling Suggestions]:

[Scale 1]:

25, 50, or 75 Double Unders

50 Calorie Row

26 Step Ups (30/26) (24/20)

[Scale 2]:

100 Single Unders

50 Calorie Row

26 Step Ups (26/18) (20/12)

After Party

Metcon (Weight)

3 Sets of:

10 DB or KB One Arm Row / Side