Tuesday 080619

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

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Metcon (Time)

3 Rounds of:

1,000m Row or 800m Run

5 Rounds of Strict Cindy

1 Round of Strict Cindy is:

5 Strict Pull-Ups

10 Push Ups

15 Air Squats

🔹 Reduce distance to keep working times to roughly 4 mins. or less.

🔹 Hanging Knee Tucks w. Scap Pull-Up or Difficult Ring Rows.

🔹 Push-Ups to a challenging box height.

🔹 Squat to a target to maintain depth.

🧘🏼‍♀️ ROMWOD

1 Min. Twisted Cross / Side

1 Min. Supine Twist / Side


Good luck to Laura G., Josh H., Nicole C., Donnie L., Mary Pat, Jared P., Andrew N., Dan R., Matt H., and Coach Chris who are all running in the Peak to Brew relay race from Whiteface mountain in lake placid to Saranac Brewery in Utica (230 miles). The race starts Friday (8/9) goes into the night and ends Saturday (8/10).

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