Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Metcon (No Measure)

12 Minute AMRAP for Quality of:

1 Spiderman Crawl Across the Room.

30 Second Ring Support Hold or FLR (Turn Out)

12 Hollow Rocks or Raises

12 Superman Rocks or Raises

Function & Sport

Skip Jive (AMRAP – Rounds and Reps)

20 Minute AMRAP, Teams of 2

1 Burpee Box Jump (24/20), 1 Calorie Row

2 Burpee Box Jumps (24/20), 2 Calorie Row

3 Burpee Box Jumps (24/20), 3 Calorie Row

* Relay style, each partner completes the reps before advancing.

** Continue to climb as high as possible in the 20 minutes.

Injury Prevention

LAX Ball Foot Smash (No Measure)