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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

FLEXIBILITY:

10 Bar Kips

2 Minutes / Side – Turkish Bretzel

10 Bar Kips

2 Minutes – Hold bottom of Dip

Metcon

Snow Ball Fight (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of 2:

70 Wall Balls (20/14)

60 Box Jumps (24/20)

40 Chest to Bar Pull-Ups

30 Power Cleans (135/95)

12 Muscle Ups

Injury Prevention

Foam Roll Biceps (No Measure)

2 Minutes / Side

Foam Roll Triceps (No Measure)

2 Minutes / Side