Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Rounds for Quality of:
:30 Squat Hold (Do not use the rig)
10 Overhead Squat
:30 Side Plank / Side
10 Single Legged Glute Bridges / Side
:30 Pull-Up Bar Hang
10 Push Ups
** 12 Minute Time Cap
Workout of the Day
Take me to bed or lose me forever! (Time)
3 Rounds of:
400m Run
21 Thrusters (35/25)*
*Use Dumbbells or Kettlebells.
** 15 Minute Time Cap
Mobility
Barbell Shoulder Smash (No Measure)
* 2 Minutes / Side