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WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×10: Hollow Rocks or Raises (No Measure)

1×10: Superman Rocks or Raises (No Measure)

Gymnastics

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

Strength

Superset the exercises below.

No rest between exercises.

Exactly 2 minutes of rest between sets.

A1): Pull-Up Negatives (4×3)

A2): One Arm Dumbbell Row (4 x 10 / Side.)

Function & Sport

Cheech and Chong (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15:

20 Calorie Row, 40 Burpees

30 Calorie Row, 60 Kettlebell Swings (53/35)

40 Calorie Row, 80 Box Jumps (24/20)

50 Calorie Row, 100 WallBalls (20/14)

Injury Prevention

LAX Ball in Forearms (No Measure)

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