Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Build a 1-Rep Max in 20 Minutes.
Skills Practice
Metcon (No Measure)
20 Pass Through w/ PVC
10 Overhead Squat w/ PVC
1 Ninety Second Air Squat
(:30 Down, :30 Hold at Bottom, :30 Up)
10 Overhead Squats / Empty Bar
20 PVC Figure-8’s / PVC
Back Squat (1-REP MAX)
After Party
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off)
Plank Up/Downs
AB Mat Sit-Ups
Grass Hoppers
Leg Circles (Right)
Leg Circles (Left)
Grass Hoppers
AB Mat Sit-Ups
Plank Up/Downs