Announcements

Congrats to Ashley Howell on her 3rd place finish in the 90 Day Challenge!!!

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

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skills Practice

Rowing Technique (No Measure)

Progression:

Legs – Body – Arms

Arms – Body – Legs

Workout of the Day

E Caf (Distance)

Complete 10 Rounds of:

1 Minute Row: Max Meters

1 Minute Rest

* Repeat for a Total of 20 Minutes.

** Score = Total Meter Rowed. Goal is 3,000m.

Mobility

5 Minute Squat Test (No Measure)