Tuesday 121614


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Spiderman Lunge with Hamstring Stretch (No Measure)

Across the room. Move slowly focusing on the stretches.


Sumo Deadlift High Pull Technique (No Measure)


Sumo Deadlift

Sumo Deadlift Shrug (Slow)

Sumo Deadlift Shrug (Fast)

Full Sumo Deadlift High Pull

Function & Sport

Task Priority (3 Rounds for time)

Teams of 2 (1 athlete works at a time)

3 rounds:

50 Wall Balls (20/14)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps Overs (24/20)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds
* 25 Minute Time Cap

Injury Prevention

LAX Ball in Calfs (No Measure)

* 2 Minutes / Side

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