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8
Dec

Tuesday 120914

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Function & Sport

Team DT (AMRAP – Rounds and Reps)

In Teams of 2, AMRAP 12:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Jerks (155/105)

Partners Complete Full 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

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