Thursday 091814

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skill

Metcon (No Measure)

10 Minute AMRAP for Quality of:
10 PVC Pass Through
10 Inchworms
15 Kip Swings or 20-30 Second Hang
30 Second Tripod Hold
5-10 Strict Pull Ups or Scaled Variation


Medicine Ball Clean Technique (No Measure)

Taught by class coach.

1. Deadlift
2. Deadlift Shrug
3. Front Squat
4. Shrug & Drop Under
5. Full Medicine Ball Clean

Function & Sport

Metcon (Time)

For Time In Teams of 2:

Buy In: 400m Run (Together – Arms Distance Apart)

3 Rounds of:
30 Tag Team Push Ups
20 Med Ball Throw Sit Ups (20/14)
10 Medicine Ball Clean Wall Ball (20/14)

Buy Out: 400m Run (Together – Arms Distance Apart)

Injury Prevention

5 Minute Squat Test (No Measure)

Accumulate minutes in the bottom of your Squat.