Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
Banded Shoulder Distraction with Squat Hold (No Measure)
1 x 15 Release / Compact per side.
Function WOD
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Sport WOD
K-Train (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
50 Bar-Facing Burpees
30 Power Snatches, 135# / 95#
10 Muscle-Ups
Function & Sport
5×5: Front Squat (@ 70-80% 1RM)
Injury Prevention
Couch Stretch (No Measure)
3 Minutes per Side