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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

A): Banded Hamstring Floss (No Measure)

* 2 Minutes / Side

B): Metcon (No Measure)

Tabata (:20 On, :10 Off for 8 Rounds): Dumbbell Overhead Hold

Then

50 Hollow Rocks

50 Superman Rocks

Workout of the Day

Judge Dredd (AMRAP – Reps)

10 Rounds of:

:30 Max Burpees

Rest :30

:30 KB Thrusters (53/35)*

Rest :30

* This is a two armed KB Thruster.

Mobility

5 Minute Squat Test (No Measure)