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21
Sep

Monday 092214

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Bird Dog (No Measure)

1 x 8 / Side

Function & Sport

Lindy Hop (Time)

30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups
* 15 Minute Time Cap
** (Sport / RX+ Option): Run instead of Row.

Function Strength

5×5: Back Squat (75-80% 1RM. Across.)

Sport Strength

Metcon (10 Rounds for reps)

Every Minute on the Minute for 10 Minutes:
ODD: 3 Touch n’ Go Squat Snatch @ 60%1RM.
EVEN: 5 Muscle Ups

Injury Prevention

Foam Roll Lats (No Measure)

1 x 20 / Side

Foam Roll Quads (No Measure)

1 x 20 / Side

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