Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
1×12: Hollow Rocks or Raises (No Measure)
1×12: Superman Rocks or Raises (No Measure)
Pull-ups (Function/Sport: 5,4,4 Scaled: 10,8,8)
Function: Strict Pull Ups
Sport: Strict Pull Ups
*Weight Vest (20/10)
Scaling: Difficult Barbell Pull-Ups
* Rest 2 Minutes between sets.
** 8 Minute Time Cap
Function & Sport
Deck of Cards (AMRAP – Reps)
Number represents repetitions (Face cards = 10, Aces = 200m Row, Joker = 5 Reps of each movement.)
Suit represents the movement.
Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings
Clubs = Goblet Squats
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Foam Roll Upper / Lower Back (No Measure)
1 x 20 / Side