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10
Nov

Sunday 111112

Link of the Day albany gym

This Week's Mobility

 

Warm-Up:

2 Rounds:

30 Jumping Squats

20 Pullups

10 Burpees

 

Conditioning:

"Kar-abel"

10 Rounds For Time:

3 Snatches (135/95)

15 Wallballs (20/14)

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

 

Mid-Line:

Accumulate 2 minutes in an L-Sit

 

Competitors:

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

 

Endurance:

Long Interval: 2 x (600m + 800m + 1000m)

Short Interval: 8-12 x 200m

*Rest 1:00, hold splits within 2-3 seconds

Tempo/Time Trial: 10mile Time Trial

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