Main – Albany CrossFit: WOD – (Be)tter
(12 Minutes for Quality of):
15 Leg Swings / Side
10 Sit Up to Straddles or Hollow Raises
10 Bridge Ups or Superman Raises
10 Ring Dips (w/turn out) or Ring Push Ups (w/turn out)
10 Pistols (Alternating) or 10 Lunges
Push Press Technique (No Measure)
Led by the class coach.
Then warm up to your WOD weight.
Function & Sport
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
(In Teams of Two)
30 Push Press (135/95)
30 Goblet Squats (70/53)
* One Partner working at a time.