Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (Time)
3 Rounds for QUALITY of:
10 V Outs on the Rings
10 Ring Straight Arm Press Outs
Finish with:
50 Superman Rocks or Raises
Metcon
Capri Sun (Calories)
20 Minute AMRAP,
In Teams of 3:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking Lunge (70/53)
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.
Injury Prevention
LAX Ball in Forearms (No Measure)
* 2 Minutes / Side