Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
3 Rounds for Quality of:
:30 Sampson Stretch / Side
10 Overhead Squat with PVC
10 Sit-Ups to Pike
10 Good Mornings with PVC
10 Pull-Ups or Ring Rows
10 Ring Dips or Push Ups
* Progress to a Barbell after Round 1.
Workout of the Day
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
* 28 Minute Time Cap
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:
– Upper Back
– Lower Back
– Inner Thigh