Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
8 Minute AMRAP for Quality of:
12 Hollow Raises or Rocks
12 Superman Raises or Rocks
20-30 Second Hang
Spider-Man Lunge Across the Room
Gymnastics
Pull-ups (Function/Sport: 5,5,5 Scaled: 10,10,10)
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
Long Distance Landing (Time)
5 Rounds of:
500m Row
5 Strict Handstand Push Ups
* 20 Minute Time Cap
Injury Prevention
LAX Ball Foot Smash (No Measure)
2 Minutes / Side