Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
God Bless Saturday (AMRAP – Rounds and Reps)
In Teams of Three,
15 Minute AMRAP of:
50 Box Jump Overs (20 Inches)
50 Burpee Over the Bar
50 Front Squats (135/95)
Rest 5 Minutes
Then Repeat The AMRAP with the goal of beating your teams previous score.
* One Partner Working at a Time. Divide the work any way desired.
Injury Prevention
Full Body Barbell Smash (No Measure)
Spend some quality time with the Barbell.
Roll up on each area for 90 seconds to 2 minutes.
– Forearms
– Shoulders (Front Delts)
– Quads
– Inner Thigh
– IT Band
– Calves