Sunday 032215


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Kettlebell Arm Bar (No Measure)

* 2 Minutes / Side


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.


First Day of Spring (3 Rounds for reps)

5 Minute AMRAP of:

Row 50 Calories

In the Time Remaining: Max Burpees


4 Minute AMRAP of:

Row 40 Calories

In the Time Remaining: Max Kettlebell Swings (53/35)


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

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