Announcements
WOD’s can be scaled for athletes of all abilities
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
Metcon (No Measure)
8 Minute AMRAP for Quality of:
1 Spiderman Crawl (Lunge) Across Room
8 Hand Release Push Ups
8 Air Squats
30 Second Squat Hold
Gymnastics
A) : Strict Pull Ups (Function/Sport: 2,2,1. Scaled: 4,4,2)
B): Pull-Up Bar Hang
Function & Sport
Snicker Doodle (AMRAP – Rounds and Reps)
3 Minute AMRAP of:
Max Calorie Row
* Rest 1 Minute
3 Minute AMRAP of:
5 Burpees
5 Wall Balls (20/14)
* Rest 1 Minute
3 Minute AMRAP of:
Max Calorie Row
* Rest 1 Minute
3 Minute AMRAP of:
5 Burpees
5 Wall Balls (20/14)
Injury Prevention
Full Body Barbell Smash (No Measure)
Spend some quality time with the Barbell.
Roll up on each area for 90 seconds to 2 minutes.
– Forearms
– Shoulders (Front Delts)
– Quads
– Inner Thigh
– IT Band
– Calves