Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Rounds for Quality of:
:30 Sampson Stretch / Side
10 Overhead Squat with PVC
10 Sit-Ups to Pike
10 Good Mornings with PVC
10 Pull-Ups or Ring Rows
10 Ring Dips or Push Ups
* Round 1: Use a PVC Pipe
* Round 2-3: Use a Barbell
** 15 Minute Time Cap
Workout of the Day
Dilophosaurus (AMRAP – Reps)
Complete for Repetitions:
1 Minute Max: Pull-Ups
1 Minute Max: Rowing for Calories
1 Minute Max: Pull-Ups
2 Minutes Max: Rowing for Calories
1 Minute Max: Pull-Ups
3 Minute Max: Rowing for Calories
1 Minute Max: Pull-Ups
* Score = Pull-Ups + Calories
Midline
Metcon (Time)
Max Effort Hold of:
Forward Leaning Rest
* 3 Attempts, record the best time.