Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
20 Minute Time Cap.
Metcon (4 Rounds for time)
In Teams of 2,
4 Rounds each for time of:
1 Mile (1.6 Kilometers) Bike
*Rest while your partner bikes.
* Score is your combined times for each round. Example
Partner 1 finishes round one in 2:30 and Partner 2 finishes in 2:30 – the score for the round is 5 minutes. Stay with your partner, cheer them on, push them to bike harder!
[Scale 1]:
In Teams of 2,
4 Rounds each for time of:
1/2 Mile (.8 Kilometers) Bike
[Scale 2]:
In Teams of 2,
500m Row
Recovery
Metcon (No Measure)
:30 Air Squats @ Casual Pace
1 Min: Quad Foam Roll
:30 Downward Upward Dog
1 Min: Inner Thigh Roll Per Side
:30 Downward Upward Dog
1 Min: Quad Foam Roll
:30 Air Squats @ Casual Pace