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1
Oct

Friday 100215


Announcements

This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.

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

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Warm-Up

Metcon (No Measure)

3 Rounds for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squats

10 Sit Ups

10 Good Mornings

10 Tempo Ring Rows

10 Tempo Push-Ups

* Tempo :2 Pull/Lowering, :2 Pause with Rings on Chest or Chest to Floor, :2 Lowering/Push.

Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

1 Mile Run

100 GHD Sit-Ups

100 Back Extensions

1 Mile Run
[Scaling Suggestions]:

[Scale 1]:

1 Mile Run

100 V-Ups

50 Russian Kettlebell Swings (70/53)

1 Mile Run

[Scale 2]:

800m Run

50 Ab-Mat Sit Ups

50 Superman Raises

800m Run

Mobility

Couch Stretch (No Measure)

2 Minutes / Side

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