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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (8 Rounds for reps)

Tabata (8 Total Rounds for Quality):

Hollow Hold

Superman Hold

* Alternate between movements

** Record Time Each Round

Skills

Heaving Snatch Balance

Establish a heavy 1 rep in 15 Minutes or practice the skill.

Metcon

Cowboy (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

30 Calorie Row

12 Overhead Squats (95/65)

Injury Prevention

1×12: Downward / Upward Dog (No Measure)