Announcements

Gymnastics Club is moving to an all new time!
Tuesday’s & Thursday’s @ 6:00pm!

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

View Public Whiteboard

Warm-Up

A.): Quick Group Dynamic (No Measure)

B.): Metcon (No Measure)

2 Minute QUAD Smash / Side

Then

2 x 10 Squat Therapy with a Partner.

Workout of the Day

* Complete in 20 Minutes.

7 x 1: Back Squat

[Scaling Suggestions]:

[Scale 1]:

7 x 1 @ 85% 1RM

[Scale 2]:

7 x 3 with light to moderate weights focusing on technique.

After Party

5×10: GHD Hip Extensions