Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep

Spiderman Lunge with Hamstring Stretch (No Measure)

Crawl across the triple.

Function Strength

3×5: Back Squat (@ 80-85% 1RM. Across.)

Sport Strength

3×3: Double Paused Front Squat (10 sec @ Bottom. 5 Sec 1/2 Way Up. Climbing.)

Function WOD

Metcon (Time)

For Time:
30 Calorie Row
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20)
* 10 Minute Time Cap

Sport WOD

Metcon (Time)

For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans (135/95)
* 10 Minute Time Cap

Injury Prevention

To be done after class unless there is time.

LAX Ball in Forearms (No Measure)

2 Minutes / Side