Call Us: (518) 459.4444

17
Oct

Saturday 101814

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep

LAX Ball Pec Smash (No Measure)

Skills

Metcon (No Measure)

Muscle Ups Skills NOT for time:

Function:

5 Strict Pull-Ups or Tough Ring Rows

5 Ring Dips or Tough Ring Push Ups

5 Muscle Up Ring Transitions

10 Strict Pull Ups or Tough Ring Rows

10 Ring Dips or Tough Ring Push Ups

10 Muscle Up Ring Transitions

Sport:

5 Weighted Muscle Ups

10 Strict Muscle Ups

15 Kipping Muscle Ups

Function WOD

Jota (Function) (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Kettlebell Swings (53/35)

15 Calorie Row

* Rest 90 Seconds Between Rounds

Sport WOD

Jota (Sport) (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Power Snatches (115/75)

15 Calorie Row

* Rest 90 Seconds Between Rounds

Injury Prevention

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves

Leave a Reply