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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (Time)

For QUALITY:

Accumulate 3 Minutes in a Handstand Hold.

* Each time you break or rest, perform 10 Hollow Rocks.

** Record each Hollow Rock Repetition as a 1 second penalty.

Strength

5RM: Strict Press

* Establish a 5RM Strict Press in 20 Minutes.

Metcon

Chandelier (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Toes to Bar

20 Alternating Pistols

30 Double Unders

Injury Prevention

Barbell Quad Smash (No Measure)

* 2 Minutes / Side

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