Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

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

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Warm-Up

PVC Mobility (No Measure)

10 Pass Through

5 Figure 8s / Side

10 Reverse Pass Through

10 Overhead Squats

Rotator Cuff Stretch 20s / Side

Strength

Barbell Row (8-8-8-8-8)

5 Sets of 8 Repetitions.

* Gradually work up in weight until you find one that will be challenging for all 5 Sets without sacrificing technique.

* 15 Minute Time Cap

Workout of the Day

The Millennium Falcon (Time)

Complete:

50 Kettlebell Swings (70/53)

50 Toes to Bar

50 Ring Pull Ups

* The reps can be broken up into any amount of sets and reps.

Examples:

10 Rounds of: 5/5/5

5 Rounds of: 10/10/10

2 Rounds of: 25/25/25

1

Mobility

Couch Stretch (No Measure)

* 2 Minutes / Side