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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

5×3: Muscle Up Technique Practice (No Measure)

Each time you complete the boxer pose drills (with a 3 second pause at each step) it will count as 1 rep. Complete 5 Sets of 3 Reps.

Metcon

Smacks (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

5 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

5 Front Squats (135/95)

5 Push Jerks (135/95)

Injury Prevention

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves