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

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Warm-Up

Metcon (No Measure)

3 Rounds for Quality of:

:30 Squat Hold (Do not use the rig)

10 Overhead Squat

:30 Side Plank / Side

10 Single Legged Glute Bridges / Side

:30 Pull-Up Bar Hang

10 Push Ups

** 12 Minute Time Cap

Workout of the Day

Take me to bed or lose me forever! (Time)

3 Rounds of:

400m Run

21 Thrusters (35/25)*

*Use Dumbbells or Kettlebells.

** 15 Minute Time Cap

Mobility

Barbell Shoulder Smash (No Measure)

* 2 Minutes / Side

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