Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
LAX Ball Pec Smash (No Measure)
Skills
Metcon (No Measure)
Muscle Ups Skills NOT for time:
Function:
5 Strict Pull-Ups or Tough Ring Rows
5 Ring Dips or Tough Ring Push Ups
5 Muscle Up Ring Transitions
10 Strict Pull Ups or Tough Ring Rows
10 Ring Dips or Tough Ring Push Ups
10 Muscle Up Ring Transitions
Sport:
5 Weighted Muscle Ups
10 Strict Muscle Ups
15 Kipping Muscle Ups
Function WOD
Jota (Function) (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
10 Kettlebell Swings (53/35)
15 Calorie Row
* Rest 90 Seconds Between Rounds
Sport WOD
Jota (Sport) (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
10 Power Snatches (115/75)
15 Calorie Row
* Rest 90 Seconds Between Rounds
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