Announcements

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep / Skills

Metcon (Time)

10-8-6-4-2 for QUALITY of:

Pistols

10 Second L-Sit on Paralletes between rounds.

Metcon

Mott’s (Time)

2 Rounds of:

25 Box Jumps (24/20)

20 Chest to Bar Pull-Ups

15 Strict Handstand Push-Ups

10 Squat Snatch (135/95)
* 20 Minute Time Cap

Injury Prevention

Barbell Shoulder Smash (No Measure)

* 2 Minutes / Side