Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Metcon (No Measure)

10 Minute AMRAP for Quality of:
Bear Walk Down / Backward Bear Walk Back
20-30 Second Pull-Bar Hang (Hollow)
10 Superman Rocks or Raises
20-30 Second Tripod Hold

Function & Sport

Pom Squad (AMRAP – Rounds and Reps)

Teams of 2
15-Minute Clock

Row 1000 Meters
In time remaining, AMRAP:
30 Wallballs (20/14)
30 Burpees

Injury Prevention

Barbell Calf Smash (No Measure)

3-4 Minutes / Side.