Tuesday 052819

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

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Practice each of the movements in sections A and B.


Build-A-WOD 6.0 (AMRAP – Rounds and Reps)

20 Min. AMRAP of:

Choose (1) exercise from each section to build your WOD! Write out the workout you created in the comments.

Movement A:

:30 Starfish Side Plank / Side

30 (Total) Sprinter Sit-Ups

30 (Total) Russian Twist

Movement B:

10 Single Arm Kettlebell Swings / Side (53/35)

20 Kettlebell Sumo Deadlift High Pull (53/35)

20 GHD Hip Extensions

Movement C:

10 Calorie Bike

10 Calorie Row

10 Unbroken Double Unders


20 Min. AMRAP of:

:30 Starfish Side Plank / Side*

20 Kettlebell Sumo Deadlift High Pull (53/35)

10 Unbroken Double Unders

* Every :2 counts as a rep. You can only earn 30 total reps.


Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller in or outside of class.

Perform 10-20 passes per for the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves

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