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19
Nov

Thursday 112014

Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×12: Wall Slides (No Measure)

Gymnastics

Strict Pull Ups (Function/Sport: 3,3,2. Scaled: 6,6,4)

Function & Sport

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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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