Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
1×15: Squat Bridge (No Measure)
Skills
Taught by Class Coach
Push Press Technique (No Measure)
Progression:
Dip
Dip Drive (Slow)
Dip Drive (Fast)
Dip Drive Press
Sumo Deadlift High Pull Technique (No Measure)
Progression:
Sumo Deadlift
Sumo Deadlift Shrug (Slow)
Sumo Deadlift Shrug (Fast)
Full Sumo Deadlift High Pull
Function & Sport
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
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