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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

Test: Side Split

3 Minute / Side – Banded Super Couch Stretch

Re-test: Side Split

* Hold each Side Split for 2 minutes each side.

Metcon

First Kiss (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of 2:

21 Wall Balls (20/14)

15 Calorie Row

9 Deadlifts (225/155)

* Complete a full round before switching partners.

Injury Prevention

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves