Call Us: (518) 459.4444

11
Jun

Friday 061215

Announcements

Bring a Friend Day is tomorrow! Bring your friends, family, co-workers etc… for a fun partner WOD!

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

View Public Whiteboard

Warm-Up

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

* Round 1: Use a PVC Pipe

* Round 2-3: Use a Barbell

** 15 Minute Time Cap

Workout of the Day

[Back Squat ]

Set Order: 10-5-3-1-1-1-3-5-10

Complete in 25 Minutes, Rest as Needed Between Sets.

Back Squat

2 x 10 @ 60-65% 1RM

Back Squat

2 x 5 @ 70-75% 1RM

Back Squat

2 x 3 @ 80-85% 1RM

Back Squat

3 x 1 @ 90-95% 1RM

Mobility

Couch Stretch (No Measure)

* 2 Minutes / Side

Leave a Reply