Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
1 Set of:
10 Behind the Neck Push Press (Snatch Grip)
:30 Barbell Groin Stretch
10 Overhead Squats
:30 Achilles Tendon Stretch
20 Overhead Lunges (Total)
:30 Achilles Tendon Stretch
10 Overhead Squats
:30 Barbell Groin Stretch
10 Behind the Neck Push Press (Snatch Grip)
* Use an empty barbell for all exercises.
Strength
15 Minutes to find a new 1-Rep MAX.
Overhead Squat (1-Rep Max)
Conditioning
Metcon (5 Rounds for reps)
5 Rounds, Each for Reps of:
2 Minutes of Burpee Box Jumps (36/30)
* Rest 1 Minute
[Scale 1]:
Box Height (30/24)
[Scale 2]:
Burpee Box Step Ups (20/12)