Saturday 122714


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Spiderman Lunge with Hamstring Stretch (No Measure)

Across the room one time.

Focus on the stretches.

Function & Sport

Big Mama Tabata (AMRAP – Reps)

8 rounds of :20s On, :10s Off

1. Wall Balls (20/14)

2. Toes to Bar

3. Row (Calories)

4. Power Cleans (135/95)

* Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.

Injury Prevention

1×15: Squat Therapy (No Measure)

Go super slow on each rep.

Do not “plop” on the ball.