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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

Muscle Up Practice:

5×5 Boxer Pose Drill

*3 Second Pause at each position

** Rest 2 Minutes Between Sets

– Foam Roll: Biceps / Triceps While Resting.

Metcon

Jumpin’ Cindy (Time)

40 Double Unders

5 Rounds of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

40 Double Unders

3 Rounds of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

40 Double Unders

1 Round of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Injury Prevention

Banded Hamstring Floss (No Measure)

2 Minutes / Side

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