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Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

10 Minutes for Quality of:

Part 1:

200m Run

8 Hollow Rocks

:20 Squat Hold

Foam Roll: QUADs (10 Passes / Side)

Part 2:

200m Run

8 Superman Rocks

:20 Pull-Up Bar Hang

Foam Roll: Upper / Lower Back (12 Passes)

* After Part 2, repeat Part 1 and continue this sequence throughout the 10 minutes.

Workout of the Day

Complete Part A.)

Rest 5 Minutes,

Then Complete Part B.)

A.): Metcon (15 Rounds for reps)

EMOM x 15 of:

Minute 1: Max Effort Double Unders in :35.

Minute 2: 7-10 Toes 2 Bar

Minute 3: 3 Wall Walks

* Repeat.

B.): Metcon (2 Rounds for time)

Row 1,000m

* Rest 3 Minutes

Row 1,000m

* Record Time for Both Rounds.

** 12 Minute Time Cap.

After Party

B.),: Metcon (No Measure)

3 Super Sets of:

A1.) 8 Single Arm Dumbbell Row / Side

A2.) 8 Single Leg Romanian Deadlifts

* No rest between A1 & A2.

** Rest 2 Minutes after A2
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