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27
Sep

Sunday 092814

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Monster Walks (No Measure)

1 x 12 / Side. Walk Slow, feel the burn!

Function & Sport

10RM: Glute Bridge (Establish in 15 Minutes)

Function & Sport

Metcon (AMRAP – Rounds and Reps)

Climbing Ladder for 10 Minutes:
1 Strict Pull-Up, 2 Hand-Release Pushups
2 Strict Pull-Ups, 4 Hand-Release Pushups
3 Strict Pull-Ups, 6 Hand-Release Pushups

* Continue this sequence increasing reps for 10 minutes.

Injury Prevention

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves

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