Wednesday 110718

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

1 Min. Banded Good Mornings

Rest :20

:30 Side Plank Rotations (Right)

Rest :20

:30 Side Plank Rotations (Left)

Rest :20


Use a blue or red band.

Hold the Side Planks without Rotation.


25 Min. Time Cap.

Metcon (Time)

6 Rounds of:

60 Double Unders

30 Kettlebell Swings (53/35)

15 Burpees

[Scale 1]:

4 to 6 Rounds of:

30 to 40 Double Unders

30 Kettlebell Swings (45/30)

15 Burpees

[Scale 2]:

4 Rounds of:

60 Single Unders

20 Kettlebell Swings (35/26)

10 Burpees

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.


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

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