Announcements

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep / Skills

1×12: Downward Dog (No Measure)

Metcon

Double Dutch (Time)

100 Double-Unders, 5 Rounds of Cindy

80 Double-Unders, 4 Rounds of Cindy

60 Double-Unders, 3 Rounds of Cindy

40 Double-Unders, 2 Rounds of Cindy

20 Double-Unders, 1 Round of Cindy

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
* 30 Minute Time Cap

Injury Prevention

Barbell Calf Smash (No Measure)

2 Minutes / Side