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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

LAX Ball Scapular Mobility (No Measure)

2 Minutes / Side

Gymnastics

A) : Strict Pull Ups (Function/Sport: 4,4,4 Scaled: 8,8,8)

Function: Strict Pull Ups

Sport: Strict Pull Ups

*Weight Vest (20/10)

Scaling: Difficult Barbell Pull-Ups

* Rest 2 Minutes between sets.

** 8 Minute Time Cap

Function & Sport

Rowin’ Nancy (Time)

5 Rounds for time of:

500m Row

15 Overhead Squats, 95# / 65#
* 20 Minute Time Cap

Injury Prevention

5 Minute Squat Test (No Measure)

Sit in the squat for 5 minutes.