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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (Time)

3 Rounds of:

Handstand Hold – Max Effort

Hollow Body Hold – Max Effort

* Goal should be at least 1 Minute or more for each exercise.

** Rest :30 Seconds between exercises and 1 Minute between rounds.

Metcon

Sunny D (AMRAP – Rounds)

15 Minute AMRAP of:

1 Clean & Jerk (155/105)

1 Round of “Cindy”

2 Clean & Jerks (155/105)

1 Round of “Cindy”

3 Clean & Jerks (155/105)

1 Round of “Cindy”

…continue to add 1 Clean & Jerk after every round of “Cindy”

* Score is Completed Cindy Rounds + Total Clean & Jerk Reps.

Injury Prevention

LAX Ball Pec Smash (No Measure)

* 2 Minutes / Side