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18
Oct

Sunday 101914

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×15: Squat to Stand (No Measure)

1×12: Groiners (No Measure)

Function WOD

Big Mama 2.0 (Function) (Time)

Athlete’s Choice:

20, 35 or 40 Rounds of:

1 Strict Press

2 Goblet Squats (70/53)

3 Burpees

Sport WOD

Big Mama 2.0 (Time)

Athlete’s Choice:

20, 35 or 40 Rounds of:

1 Strict Handstand Pushup

2 Squat Cleans (135/95)

3 Burpees

Injury Prevention

Full Body Barbell Smash (No Measure)

Spend some quality time with the Barbell.

Roll up on each area for 90 seconds to 2 minutes.

– Forearms

– Shoulders (Front Delts)

– Quads

– Inner Thigh

– IT Band

– Calves

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