Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
1×15: Downward / Upward Dog (No Measure)
Function & Sport
The Filthy Fifty (Time)
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders
* 35 Minute Time Cap
Injury Prevention
LAX Ball Pec Smash (No Measure)
2 Minutes / Side