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4
Sep

Friday 090514

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1 x 5: Partner Hamstring Stretch (No Measure)

Contract 5 Seconds / Relax 10 Seconds and Stretch further. Repeat six times per leg per partner.

Function & Sport

5 x 5: Tire Flip

Practice technique, have fun, learn something new!

* 20 Minute Time Cap.

Function & Sport

Partner WOD!
In teams of two complete the following with one partner working at a time.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:
500m Row
40 Kettlebell Swings (53/35)
30 Toes to Bar
20 Goblet Squats (53/35)
10 Chest to Bar Pull-Ups

Injury Prevention

On your own after class unless there is time.

LAX Ball Pec Smash (No Measure)

Spend at least 2 Minutes / Side

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