Announcements

* Schedule Update *
The last class of the day on FRIDAY (12/1) will be the NOON CLASS. WOD spaces will be cleaned and equipment set up for that night’s Friday Night Fights event. Please plan gym visits accordingly and we hope to see as many of you there as possible for the big event!

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

Skills Practice

Metcon (AMRAP – Reps)

On the Minute x 9:

Minute 1, :45 Inchworm Push-Ups

Minute 2, :45 Double Unders

Minute 3, :45 Alternating Pistols

* Repeat

[Scale 1]:

Double Under Attempts

Scaled Alternating Pistols

[Scale 2]:

Single Unders

Alternating Lunges

Workout of the Day

20 Minute Time Cap.

Strive to complete rowing sets in at least 2 minutes.

Metcon (Time)

5 Rounds of:

30/20 Calorie Row

30 GHD Sit Ups

[Scale 1]:

4 Rounds of:

30/20 Calorie Row

30 V-Ups

[Scale 2]:

4 Rounds of:

20/15 Calorie Row

30 AB Mat Sit Ups