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27
Oct

Sunday 102812

Link of the Day albany fitness

This Week's Mobility

 

Warm-Up:

CrossFit Warm-Up

3 x 10

 

WOD:

I. 5 Rounds:

5 Front Squats (185/135)

10 Ring Dips

*Bar must be taken from the ground for the front squats

II. 7-6-5-4-3-2-1

Pullups

Toes-to-Bar

*Scaling options for all athletes will be provided by the coaches in class

 

Competitors:

For more guidance, please email kevin.houston@albanycrossfit.com

 

Endurance:

Long Interval: 5 x 800m

*Rest 3:00, hold splits within 3-5 seconds

Short Interval: 10 x 30 seconds all out hill sprint

*Rest 2:00 between each "rep"

Tempo/Time Trial: 3x 5k

*Rest 10:00-15:00 between each, hold 5k splits within 30-45 seconds of each other

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