Wednesday 112118


Wednesday 112118

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

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Today is the last day to sign up for the Holiday Rowing Challenge and receive an event T-Shirt or Ladies Tank Top. Put your name and apparel size on the board!

Record your meters! Claim a spot on the score sheets located in the WOD room to track your progress throughout the challenge.

Good luck!

10k Row (Time)

Max Effort 10k Row
[Scale 1]:

8,000m Row

[Scale 2]:

5,000m Row


Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 10-20 passes per for the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves