Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
Banded Shoulder Distraction with Squat Hold (No Measure)
Function & Sport
6×6: Back Squat
Function WOD
Pesto – Function (AMRAP – Rounds and Reps)
8 Minute AMRAP of:
3 Kettlebell Swings (70/53), 3 Burpees
6 Kettlebell Swings (70/53), 6 Burpees
9 Kettlebell Swings (70/53), 9 Burpees
12 Kettlebell Swings (70/53), 12 Burpees
Continue pattern, adding 3 reps each round, until time is called.
Sport WOD
Pesto – Sport (AMRAP – Rounds and Reps)
8 Minute AMRAP of:
3 Power Cleans (135/95), 3 Calorie Row
6 Power Cleans (135/95), 6 Calorie Row
9 Power Cleans (135/95), 9 Calorie Row
12 Power Cleans (135/95), 12 Calorie Row
Continue pattern, adding 3 reps each round, until time is called.