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12
Jan

Tuesday 011315

Announcements

***Our Next Free Trial is this Saturday at 11am***

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×12: Downward / Upward Dog (No Measure)

Metcon

Team Power Drill (Time)

10 Rounds of: :

5 Strict Handstand Pushups

10 Power Cleans (135/95)

15 Burpees

20 Kettlebell Swings (53/35)

25 Wallballs (20/14)

* Partners alternate full rounds, totaling 10 rounds for the team.
* 40 Minute Time Cap

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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