Thursday 050417

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

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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