Thursday 120414


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

LAX Ball in Forearms (No Measure)

2 Minutes / Side


A) : Strict Pull Ups (Function/Sport: 4,4,3 Scaled: 8,8,6)

Function: Strict Pull Ups

Sport: Strict Pull Ups

*Weight Vest (20/10)

Scaling: Difficult Barbell Pull-Ups

* Rest 2 Minutes between sets.

Injury Prevention

Banded Super Couch Stretch (No Measure)

2 Minutes / Side

Function & Sport

Goat Day (AMRAP – Reps)

On the Minute x 20:

Odd Minutes – Goat 1

Even Minutes – Goat 2

“Goats” are skills we don’t like / are not very good at.

Choose 2 skills you need to work on and perform 5-8 QUALITY reps each minute.