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

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A.): Quick Group Dynamic (No Measure)

B.): Squat Therapy (No Measure)

With a partner, each athlete completes 2 x 10. Spot one another.

Workout of the Day

RX = 25# Weight Vest

* 35 Minute Time Cap

[Scaling Suggestions]

[Scale 1]:

Keep repetitions the same, but do not use a vest.

[Scale 2]:

800m Run

5 Rounds of:

20 Pull-Ups

30 Push-Ups (Box or other Scaling)

40 Air Squats

800m Run

* Runs happen before and after the 5 rounds only.

Team Murph (Time)

In Teams of 2 Complete:

For time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

* Divide work evenly, only one partner working at a time.


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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