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19
Aug

Monday 082018

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

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Conditioning

This WOD could take longer than the 1 hour class time, plan schedules accordingly.

[Scale 1]:

Aim for a 40 to 50 minutes work time.

[Scale 2]:

Aim for a 30 to 40 minutes work time.

A: Metcon (Time)

15,000m Run

[Scale 1]:

10,000m Run

* Record score under section B.

[Scale 2]:

5,000m Run

* Record score under section C.

B: 10k Run (Time)

Max Effort 10k Run
Re-test from 8.30.17

C: 5k Run (Time)

Max Effort 5k Run

Recovery

Spend time quality with a foam roller after class!

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 10-20 passes per for the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves

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