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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

2 Sets of:

5 Slow Inch Worms

12 Overhead Lunges (Alternating) (45/35)

20-30 Second Dead Hang

Then

1 x 12 Wall Slides

Metcon

The Admiral (Time)

3 Rounds of:

20 Burpee Pull ups – Target 6″ Above Max Reach

20 Front Squats, 155/105

20 Box Jumps, 24/20″
* 25 Minute Time Cap

Injury Prevention

2×16: Bird Dog (No Measure)

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