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10
Apr

Thursday 041218

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

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Conditioning

20 Minute Time Cap.

Metcon (4 Rounds for time)

In Teams of 2,

4 Rounds each for time of:

1 Mile (1.6 Kilometers) Bike

*Rest while your partner bikes.

* Score is your combined times for each round. Example

Partner 1 finishes round one in 2:30 and Partner 2 finishes in 2:30 – the score for the round is 5 minutes. Stay with your partner, cheer them on, push them to bike harder!

[Scale 1]:

In Teams of 2,

4 Rounds each for time of:

1/2 Mile (.8 Kilometers) Bike

[Scale 2]:

In Teams of 2,

500m Row

Recovery

Metcon (No Measure)

:30 Air Squats @ Casual Pace

1 Min: Quad Foam Roll

:30 Downward Upward Dog

1 Min: Inner Thigh Roll Per Side

:30 Downward Upward Dog

1 Min: Quad Foam Roll

:30 Air Squats @ Casual Pace

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