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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

For QUALITY:

25 Leg Circles (Each Direction)

Accumulate 3 Minutes in a Planche*

* Each time you break, 10 Superman Raises or Rocks

Strength

4×4: Back Squat

* Build up to 70%1RM for Set One.

** Increase by 5-10# each working set.

*** 20 Minute Time Cap

Metcon

Rowing Burner (Time)

50 Calorie Row

Injury Prevention

Foam Roll Lats (No Measure)

* 2 Minutes / Side

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