Thursday 010815


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Shoulder Smash (No Measure)

2 Minutes / Side


90 Day Challenge “Open” WOD (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

15 Ground to Overhead (75/55)

30 Double Unders

* Barbells must be loaded with full sized plates.

** Single Unders do not count for the 90 Day Challenge.


5RM: Back Squat

Build to a heavy set of 5…or if you still need to establish a 1RM for the 90 Day Challenge.

Injury Prevention

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