Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
The CrossFit Warm-Up:
3 Rounds of:
:30 Sampson Stretch / Side
10 Overhead Squats*
10 Good Mornings*
10 Pull-Ups or Barbell Pull-Ups
10 Ring Dips or Push-Ups
* Use a PVC Pipe for the first round then a barbell for the next two.
Rowing Technique (No Measure)
Workout of the Day
Metcon (10 Rounds for distance)
10 Rounds of:
Rowing Intervals (1:00 On, 1:00 Off)
* Goal: Pull a sub 1:30/1:40 – 500m pace for as long as possible.
No Change – Goal: Pull a sub 1:45/1:55 – 500m pace for as long as possible.
No Change – Goal: Pull a sub 2:00/2:10 – 500m pace for as long as possible.
[Scale 1 & 2]:
* Hold the bottom of your Squat with a Kettlebell for 5 Minutes.
You choose the weight, find something that keeps you well balanced and allows for good position.
Accumulate as much time as possible in the squat for 5 minutes.