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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

Metcon

Frosted Flakes (Time)

In Teams of 2:

60 Chest to Bar Pull-Ups

60 Calorie Row

15 Synchronized Overhead Squats (95/65)

10 Synchronized Overhead Squats (115/75)

5 Synchronized Overhead Squats (135/95)

* Split the workout as desired between teammates.
* 15 Minute Time Cap

Injury Prevention

Banded Hamstring Floss (No Measure)

* 2 Minutes / Side

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