Call Us: (518) 459.4444

4
Sep

Saturday 090515

Announcements

Monday 9/7 (Labor Day), we will have just one class at 10:00AM. The building will be open from 7:00am to Noon for open gym. Please plan your workouts accordingly & enjoy the holiday.

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

View Public Whiteboard

Warm-Up

Group Dynamic (No Measure)

Workout of the Day

[Scaling Suggestions]:

[Scale 1]:

20 Minute AMRAP of:

10 Box Jumps (36/30)

20 Alternating Pistols

[Scale 2]:

20 Minute AMRAP of:

10 Box Jumps (24/20)

20 Scaled Pistols or Air Squats

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Box Jumps (40/36)

20 Alternating Pistols

* One Partner A completes a round while Partner B runs 400m. When Partner B finishes, switch roles. Partner B picks up right where Partner A left off.

After Party

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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