Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Function & Sport
Team DT (AMRAP – Rounds and Reps)
In Teams of 2, AMRAP 12:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)
Partners Complete Full Rounds.
Injury Prevention
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 1 x 20 per side in each of the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves