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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

Reverse Tabata,

:10 On, :20 Off for QUALITY:

Handstand HOLD

Hanging L-Sit

* Alternate exercises for 16 Rounds.

Strength

Deadlift

Build to a heavy single or 1RM in 20 Minutes.

Metcon

Baseline (Time)

500m Row

40 Air Squat

30 pushups

20 Ab-Mat Situps

10 Pull-Ups

* 10 Minute Time Cap

Injury Prevention

Couch Stretch (No Measure)

2 Minutes / Side

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