Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Banded Hamstring Floss (No Measure)
2 Minutes / Side
Function & Sport
Three Cheers (Time)
With a running clock:
A. 15-12-9 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
B. 12-9-6 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
C. 9-6-3 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.
* 30 Minute Time Cap
Injury Prevention
LAX Ball Foot Smash (No Measure)
2 Minutes / Side