Thursday 121114


Main – Albany CrossFit: WOD – (Be)tter

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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.

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)

1 x 20 / Side

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