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

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Warm-Up

A.): Quick Group Dynamic (No Measure)

B.): Kettlebell Arm Bar (No Measure)

* 2 Minutes / Side

Workout of the Day

* 25 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

Keep the repetitions the same. Build up to 80% 1RM for the first set and keep all sets at or above this number. Go no higher than mechanics allow.

[Scale 2]:

Keep the repetitions the same. Build up to 60% 1RM for the first set and keep all sets at or above this number. Go no higher than mechanics allow.

7×3: Strict Press

Skills Practice

Metcon (No Measure)

PRACTICE for 10 Minutes:

Cartwheels

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