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17
Dec

Thursday 121814

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

8 Minute AMRAP for Quality of:

12 Hollow Raises or Rocks

12 Superman Raises or Rocks

20-30 Second Hang

Spider-Man Lunge Across the Room

Gymnastics

Pull-ups (Function/Sport: 5,5,5 Scaled: 10,10,10)

Function: Strict Pull Ups

Sport: Strict Pull Ups

*Weight Vest (20/10)

Scaling: Difficult Barbell Pull-Ups

* Rest 2 Minutes between sets.

** 8 Minute Time Cap

Function & Sport

Long Distance Landing (Time)

5 Rounds of:

500m Row

5 Strict Handstand Push Ups
* 20 Minute Time Cap

Injury Prevention

LAX Ball Foot Smash (No Measure)

2 Minutes / Side

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