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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (6 Rounds for time)

For Quality:

3 x MAX Effort – Hanging L-Sit

3 x MAX Effort – Handstand

* Record your time for each attempt.

Metcon

Let’s Ride (5 Rounds for distance)

In Teams of 2,

Row for Max Meters:

Row 5 Minutes

* Rest 5 Minutes

Row 4 Minutes

* Rest 4 Minutes

Row 3 Minutes

* Rest 3 Minutes

Row 2 Minutes

* Rest 2 Minutes

* Row 1 Minute

* Record MAX Meters Rowed Each Round.

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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