Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

3×10: Squat Therapy (No Measure)

Do this with a partner. Help spot one another.

Function & Sport

Metcon (25 Rounds for reps)

“Clear(l)y Diabolical”

25 Minute EMOM of:
Minute 1: Row :40 On, :20 Off
Minute 2: 20 Wall Balls (20/14)
Minute 3: 20 Push Ups
Minute 4: 20 Kettlebell Swings (53/35)
Minute 5: 20 Abmat Sit Ups

*Repeat this sequence five total times.

Injury Prevention

On your own after class.

1×15: Foam Roll Upper / Lower Back (No Measure)