Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

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

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Warm-Up

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

Workout of the Day

Darth Vader (Time)

Complete:

100 Kettlebell Swings (70/53)

75 Calorie Row

50 Barbell Roll Outs

* This can be broken into any amount of sets.

Examples:

25 Rounds of: 4/3/2

5 Rounds of: 20/15/10

Mobility

Banded Hamstring Floss (No Measure)

* 2 Minutes / Side