Announcements
Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
10 Minutes for Quality of:
Part 1:
200m Run
8 Hollow Rocks
:20 Squat Hold
Foam Roll: QUADs (10 Passes / Side)
Part 2:
200m Run
8 Superman Rocks
:20 Pull-Up Bar Hang
Foam Roll: Upper / Lower Back (12 Passes)
* After Part 2, repeat Part 1 and continue this sequence throughout the 10 minutes.
Workout of the Day
Complete Part A.)
Rest 5 Minutes,
Then Complete Part B.)
A.): Metcon (15 Rounds for reps)
EMOM x 15 of:
Minute 1: Max Effort Double Unders in :35.
Minute 2: 7-10 Toes 2 Bar
Minute 3: 3 Wall Walks
* Repeat.
B.): Metcon (2 Rounds for time)
Row 1,000m
* Rest 3 Minutes
Row 1,000m
* Record Time for Both Rounds.
** 12 Minute Time Cap.
After Party
B.),: Metcon (No Measure)
3 Super Sets of:
A1.) 8 Single Arm Dumbbell Row / Side
A2.) 8 Single Leg Romanian Deadlifts
* No rest between A1 & A2.
** Rest 2 Minutes after A2
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