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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

1×10: Inchworm (No Measure)

Metcon

12 Days of Albany CrossFit (Christmas) (Time)

12 Rounds of:

100m Row

2 Pistols

3 Power Cleans (135/95)

4 Burpees Over bar

5 Toes 2 Bar

6 Wall Balls (24/20)

7 Pull Ups

8 Kettlebell Snatch (53/35) (4 Left/Right)

9 Push Ups

10 (Total) Alternating Lunges

11Deadlifts (135/95)

12 Wall Walks

*There are 12 total rounds with one new movement being added at the start of every new round.

I.E. do 1 100m Row, then 2 Pistols + 100m Row, then 3 Power Cleans (135/95) + 2 Pistols + 100m Row.

**The WOD is complete when the 12th 100m Row is done in the round that begins with 12 Wall Climbs.

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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