Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
Bird Dog (No Measure)
1 x 8 / Side
Function & Sport
Lindy Hop (Time)
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups
* 15 Minute Time Cap
** (Sport / RX+ Option): Run instead of Row.
Function Strength
5×5: Back Squat (75-80% 1RM. Across.)
Sport Strength
Metcon (10 Rounds for reps)
Every Minute on the Minute for 10 Minutes:
ODD: 3 Touch n’ Go Squat Snatch @ 60%1RM.
EVEN: 5 Muscle Ups
Injury Prevention
Foam Roll Lats (No Measure)
1 x 20 / Side
Foam Roll Quads (No Measure)
1 x 20 / Side