Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Kettlebell Arm Bar (No Measure)
* 2 Minutes / Side
Strength
A1): Bench Press
* Build to a challenging 5 reps in 20 minutes.
** There are only two benches, team up in groups (guys/gals) and take turns.
A2): Metcon (No Measure)
10 Pull Ups
* Perform 10 Pull-Ups after each set of Benching.
Metcon
First Day of Spring (3 Rounds for reps)
5 Minute AMRAP of:
Row 50 Calories
In the Time Remaining: Max Burpees
Then
4 Minute AMRAP of:
Row 40 Calories
In the Time Remaining: Max Kettlebell Swings (53/35)
Then
3 Minute AMRAP of:
Row 30 Calories
In the Time Remaining: Max Air Squats
Score = Total Reps for each round (not counting Cal Row).
Injury Prevention
LAX Ball Scapular Mobility (No Measure)
* 2 Minutes / Side
LAX Ball Pec Smash (No Measure)
* 2 Minutes / Side