Call Us: (518) 459.4444

11
Aug

Sunday 081212

 

Link of the Day albany gym

This Week’s Mobility

 

Warm-Up: 

Run 200m

20 Walking Lunges

20 Inchworms

Then… Review Rowing Technique

WOD:

I. Row 2k Time Trial

II. 5 Minutes in Pike Stretch

Scaling Levels for all abilities will be provided by your coach.

 

 

Competitors:

Hit The WOD

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact Kevin.Houston@albanycrossfit.com for more information.

 

ACF Endurance Team:

Short Interval-

 

3-7 intervals of:

500m

*1 minute rest between intervals

 

Long Interval-

2-4 intervals of:

1 mile

*Rest 5 minutes between intervals; hold 5-10 seconds

 

Time Trial/Tempo

3 intervals of:

5K at 10K Time Trial pace

*5-10 minutes rest between intervals; hold with 2-3 minutes

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