Announcements
The Wednesday 7:00pm class will be canceled this week due to a coaches enhancement meeting. Please plan workout schedules accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 10 Minute Time Cap
Don’t Stop Dancing (Time)
21-15-9 of:
DB or KB Thrusters*
L-Pull Ups
* Choose the heaviest weight you can do unbroken and the most challenging Pull-Up variation.
[Scaling Suggestions]:
[Scale 1]:
21-15-9 of:
DB or KB Thrusters
Chest to Bar or Strict Pull Ups
[Scale 2]:
21-15-9 of:
DB or KB Thrusters*
Strict or Barbell Pull-Ups
After Party
Metcon (2 Rounds for weight)
SuperSet of:
A1.) DB Floor Press 5 x 7
A2.) One-Arm DB Rows 5 x 10 / Side
* Record Weight for each exercise, go as heavy as possible for the Floor Press.