Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skill
Metcon (No Measure)
10 Minute AMRAP for Quality of:
10 PVC Pass Through
10 Inchworms
15 Kip Swings or 20-30 Second Hang
30 Second Tripod Hold
5-10 Strict Pull Ups or Scaled Variation
Skills
Medicine Ball Clean Technique (No Measure)
Taught by class coach.
Progression:
1. Deadlift
2. Deadlift Shrug
3. Front Squat
4. Shrug & Drop Under
5. Full Medicine Ball Clean
Function & Sport
Metcon (Time)
For Time In Teams of 2:
Buy In: 400m Run (Together – Arms Distance Apart)
3 Rounds of:
30 Tag Team Push Ups
20 Med Ball Throw Sit Ups (20/14)
10 Medicine Ball Clean Wall Ball (20/14)
Buy Out: 400m Run (Together – Arms Distance Apart)
Injury Prevention
5 Minute Squat Test (No Measure)
Accumulate minutes in the bottom of your Squat.