Announcements
The 7:00pm class is canceled today (Wednesday 6/10). Please plan your workout accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets of:
Spider-Man Lunge (Rig to Hallway)
8 Air Squats
Inchworm (Hallway to Rig)
20 Shoulder Taps
Then
4 Sets of for Quality of:
:20 to :30 Tripod of Handstand Holds
Workout of the Day
Complete WOD A.) first, then as a class move on to WOD B.)
A.): 2015 Regionals Event 4 (Time)
250m Handstand Walk
* 10 Minute Time Cap
B.): Snatch
[Snatch Warm-Up]
* 25 Minute to Build to a 1RM
[First 10 Minutes]
50% x 3
55% x 3
60% x 2
65% x 1
70% x 1
[Second 10 Minutes]
75% x 1
80% x 1
85% x 1
92% x 1
97% x 1
Attempt # 1
Attempt # 2
Attempt # 3
Mobility
Pigeon Pose (No Measure)
* 2 Minutes / Side