Announcements

4th of July Weekend Schedule:
Please plan workouts accordingly!
Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon
Saturday: 9:00am Only

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

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Warm-Up

Metcon (No Measure)

3 Rounds for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squat with PVC

10 Sit-Ups to Pike

10 Good Mornings with PVC

10 Pull-Ups or Ring Rows

10 Ring Dips or Push Ups

* Round 1: Use a PVC Pipe

* Round 2-3: Use a Barbell

** 15 Minute Time Cap

Workout of the Day

InGen (Distance)

20 Rounds of:

:30 Max Effort Row

* Rest :30 Between Rounds

Mobility

Barbell Quad Smash (No Measure)

* 2 Minutes / Side