Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
1 x 5: Partner Hamstring Stretch (No Measure)
Contract 5 Seconds / Relax 10 Seconds and Stretch further. Repeat six times per leg per partner.
Function & Sport
5 x 5: Tire Flip
Practice technique, have fun, learn something new!
* 20 Minute Time Cap.
Function & Sport
Partner WOD!
In teams of two complete the following with one partner working at a time.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
500m Row
40 Kettlebell Swings (53/35)
30 Toes to Bar
20 Goblet Squats (53/35)
10 Chest to Bar Pull-Ups
Injury Prevention
On your own after class unless there is time.
LAX Ball Pec Smash (No Measure)
Spend at least 2 Minutes / Side