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

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Warm-Up

Group Dynamic (No Measure)

Workout of the Day

* 30 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

Sprint (or Swim) 75 Yards

20 Push Ups

[Scale 2]:

5 Rounds of:

Sprint (or Swim) 50 Yards

10 Push Ups

Metcon (Time)

5 rounds for time of:

Sprint 100 Yards

30 Push Ups

* If you have access to a pool somewhere Swim instead of Sprint.

Mobility

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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