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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

1×12: Downward / Upward Dog (No Measure)

Function & Sport

White Lightning (Time)

21-15-9 of:

Deadlifts (225/155)

Box Jumps (24/20)

Wall Balls (20/14)
* 12 Minute Time Cap

Function & Sport

Pistol / Double Under Skill Session (10 Rounds for reps)

10 Minute EMOM of:

Odd: 50 Double Unders

Even: 10 alternating Pistols (5/side)

Injury Prevention

5 Minute Squat Test (No Measure)

Accumulate 5 minutes in the bottom of your Squat. Hold onto the rig if necessary.