Call Us: (518) 459.4444

16
Aug

Monday 081715


Announcements

Follow us on Instagram @albanycrossfit !!

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

View Public Whiteboard

Warm-Up

Metcon (No Measure)

For QUALITY:

1 Set of:

Bear Crawl (Hall to Wall)

Reverse Bear Crawl (Wall to Hall)

10 Air Squats

10 Downward / Upward Dog

1 Set of:

Inchworm (Hall to Wall)

Reverse Inchworm (Wall to Hall)

10 Single Legged Glute Bridges / Side

:30 Side Plank / Side

Workout of the Day

* 20 Minute Time Cap

[Scaling Suggestions]:

* Reduce the distance to keep the intensity high and maintain proper mechanics.

[Scale 1]:

10 Rounds of:

75 Yard Sprint (or Swim)

* Rest 1 Minute

[Scale 2]:

10 Rounds of:

50 Yard Sprint (or Swim)

* Rest 1 Minute

Metcon (10 Rounds for time)

10 Rounds of:

Sprint 100 Yards

* Rest 1 Minute

** Optional **

If you have access to a pool, perform:

10 Rounds of Swim 100 Yards

* Rest 1 Minute

Skills Practice

Metcon (No Measure)

PRACTICE for 10 Minutes:

Rope Climbs

Leave a Reply