Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
3 Sets of:
1 Min. Banded Good Mornings
:30 Side Plank Rotations (Right)
:30 Side Plank Rotations (Left)
Use a blue or red band.
Hold the Side Planks without Rotation.
25 Min. Time Cap.
6 Rounds of:
60 Double Unders
30 Kettlebell Swings (53/35)
4 to 6 Rounds of:
30 to 40 Double Unders
30 Kettlebell Swings (45/30)
4 Rounds of:
60 Single Unders
20 Kettlebell Swings (35/26)
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
1 Min. Half Saddle Pose / Side