Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
1×10: LAX Ball Scapular Mobility (No Measure)
2 Minutes / Side
Gymnastics
Strict Pull Ups (Function/Sport: 3,3,3. Scaled: 6,6,6)
Function: Strict Pull Ups
Sport: Strict Pull Ups
*Weight Vest (20/10)
Scaling: Difficult Barbell Pull-Ups
* Rest exactly 90 Seconds between sets.
Strength
Superset the exercises below.
No rest between exercises.
Exactly 2 minutes of rest between sets.
A1): Pull-Up Negatives (4×3)
With your chin over the bar, lower to a hang as slow as possible. Use a box if necessary.
Scale: Do the same thing with a barbell in the rig. Slow descent.
A2): One Arm Dumbbell Row (4 x 10 / Side.)
Pick a challenging DB or KB Weight.
Function & Sport
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Injury Prevention
Banded Hamstring Floss (No Measure)
2 Minutes / Side