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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Squat Therapy (No Measure)

2 x 10 each with your partner, sport one another.

Workout of the Day

The Land Before Time (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

400m Run

12 Tag Team Push-Ups

24 Sit Ups to Med Ball Throw

36 Partner Wall Ball (20/14)

* Both partners run together with a Wall Ball. They need to stay within arms reach of one another the whole time and switch carrying the Wall Ball after 200m.

** Tag Team Push-Ups – Set up facing each other on the floor, Partner A performs a Push-Up then reaches across and slaps Partner B’s hand who then performs a Push Up.

Mobility

Couch Stretch (No Measure)

* 2 Minutes / Side