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26
Oct

Monday 102714

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Shoulder Distraction with Squat Hold (No Measure)

Function & Sport

6×6: Back Squat

Function WOD

Pesto – Function (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

3 Kettlebell Swings (70/53), 3 Burpees

6 Kettlebell Swings (70/53), 6 Burpees

9 Kettlebell Swings (70/53), 9 Burpees

12 Kettlebell Swings (70/53), 12 Burpees

Continue pattern, adding 3 reps each round, until time is called.

Sport WOD

Pesto – Sport (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

3 Power Cleans (135/95), 3 Calorie Row

6 Power Cleans (135/95), 6 Calorie Row

9 Power Cleans (135/95), 9 Calorie Row

12 Power Cleans (135/95), 12 Calorie Row

Continue pattern, adding 3 reps each round, until time is called.

Injury Prevention

LAX Ball Foot Smash (No Measure)

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