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

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Warm-Up

Group Dynamic (No Measure)

Workout of the Day

Metcon (Time)

80 Air Squats

70 Push-Ups

60 Alternating Pistols

50 Calorie Row

40 Single Arm Overhead Squats** (35/25)

30 Handstand Push-Ups

20 Thrusters (35/25)**

10 Muscle Ups

* 30 Minute Time Cap

** Use a Kettlebell or Dumbbell

Mobility

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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