Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (No Measure)
10 Minute AMRAP for Quality of:
20-30 Second Tripod Hold
5 Kick Ups (Floor or Wall)
3-5 Wall Walks
Walking Across the Room (On all fours or just hands)
Rope Climb Practice (8-10 Minutes):
* Coach will instruct class on technique.
Work on wrapping feet around the rope / climbing up and down.
In Teams of 2:
Partner 1 Completes 20 Strict Handstand Push Ups while
Partner 2 Completes 2 Legless Rope Climbs and Switch Stations
20 Partner Burpee Wallballs
40 Hang Squat Clean (135/95)
40 Front Rack Lunge Steps (135/95)
* Split the workout as desired between teammates for the second half of the workout.
* 15 Minute Time Cap
3×10: Band Pull Aparts (No Measure)
* Many will need to use Blue & Red bands.