Wednesday 021115


Main – Albany CrossFit: WOD – (Be)tter

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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


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

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