Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Inchworm (No Measure)

Across the room. Focus on the hamstring stretch. Walk hands out far.

Function & Sport

Push Jerk (Build to a Heavy Single.)

Split Jerk (Build to a Heavy Single.)

Function WOD

Metcon (12 Rounds for time)

Every Minute on the Minute for 15 Minutes:
Minute 1: 7 Push Jerks @ 60% Heavy Single
Minute 2: :45s Hollow Hold
Minute 3: 7 Strict Pull-Ups
* Repeat

Sport WOD

Metcon (12 Rounds for time)

Every Minute on the Minute for 15 Minutes:
Minute 1: 7 Push Jerks @ 60% Heavy Single
Minute 2: :45s Hollow Hold
Minute 3: 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.
* Repeat

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)

1 x 15 / Spot.