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

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Rowing Technique (No Measure)

Quick Practice & Instruction from Coaches.

Workout of the Day

Hop off the Rower during rest periods.

Stay loose & pay attention to anything that may be tightening up.

* Please note, the WOD may take slightly longer than regular class time.

The Smurfs (5 Rounds for distance)

5 Rounds of:

5 Minutes: Max Distance Row

* 5 Minutes Rest between rounds.


On your own after class.

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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