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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

PVC Mobility (No Measure)

10 Pass Through

5 Figure 8s / Side

10 Reverse Pass Through

10 Overhead Squats

Rotator Cuff Stretch 20s / Side

Function & Sport

Smoke Show (AMRAP – Rounds and Reps)

With a Running Clock:

At 0:00

5 Minute AMRAP of:

10 Toes 2 Bar

10 Hand Release Push ups

10 Hang Power Snatches (75/55)

* Rest 5 minutes

At 10:00

4 Minute AMRAP of:

10 Toes 2 Bar

10 Hand Release Push ups

10 Hang Power Snatches (75/55)

* Rest 4 minutes

At 18:00

3 Minute AMRAP of:

10 Toes 2 Bar

10 Hand Release Push ups

10 Hang Power Snatches (75/55)

* Rest 3 minutes

At 24:00

2 Minute AMRAP of:

10 Toes 2 Bar

10 Hand Release Push ups

10 Hang Power Snatches (75/55)

* Rest 2 minutes

At 28:00

1 Minute AMRAP of:

10 Toes 2 Bar

10 Hand Release Push ups

10 Hang Power Snatches (75/55)
RX Plus = Power Snatch @ 95/65

* One partner working at a time.

Injury Prevention

LAX Ball Scapular Mobility (No Measure)

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