Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

Squat Prep,

7 Minutes for Quality:

:45 Bear Hold*

8 Squat Therapy

5 Suitcase Deadlift (Right)

5 Suitcase Deadlift (Left)

8 Sumo Deadlift High Pull

* Bear Crawl position: flat back w/ hands under shoulders and knees just off the floor. Use a challenging kettlebell for deadlifts.

Conditioning

15 Minute Time Cap.

Heavy Karen (Time)

150 Wall Balls (30/20)

[Scale 2]:

Classic “Karen”

150 Wall Balls (20/14)

[Scale 2]:

105/75 Wall Balls (14/10)

Recovery

Metcon (No Measure)

2 Sets of:

:45 Legs Only Bike @ Casual Pace

:45 Spiderman Lunges

:45 Quad Foam Roll

Then,

3 Minute Squat Hold