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8
Nov

Sunday 110914

Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Metcon (No Measure)

8 Minute AMRAP for Quality of:

1 Spiderman Crawl (Lunge) Across Room

8 Hand Release Push Ups

8 Air Squats

30 Second Squat Hold

Gymnastics

A) : Strict Pull Ups (Function/Sport: 2,2,1. Scaled: 4,4,2)

B): Pull-Up Bar Hang

Function & Sport

Snicker Doodle (AMRAP – Rounds and Reps)

3 Minute AMRAP of:

Max Calorie Row

* Rest 1 Minute

3 Minute AMRAP of:

5 Burpees

5 Wall Balls (20/14)

* Rest 1 Minute

3 Minute AMRAP of:

Max Calorie Row

* Rest 1 Minute

3 Minute AMRAP of:

5 Burpees

5 Wall Balls (20/14)

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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