Announcements

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep / Skills

Banded Monster Walks (No Measure)

1 x 12 Left

1 x 12 Right

1 x Walk Forward Across Room

1 x Walk Backward Across Room

Strength

5RM: Hip Thrust

Build to a heavy 5 reps in 15 Minutes.

Metcon

Partner’s In Crime (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of 2:

1K Row

100 Air Squats

100 Sit-Ups

100 Kettlebell Swings (53/35)

* One Partner Working At A Time / Split Reps As Desired.

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)

1×20 / area