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Mar

Saturday 030715

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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

God Bless Saturday (AMRAP – Rounds and Reps)

In Teams of Three,

15 Minute AMRAP of:

50 Box Jump Overs (20 Inches)

50 Burpee Over the Bar

50 Front Squats (135/95)

Rest 5 Minutes

Then Repeat The AMRAP with the goal of beating your teams previous score.

* One Partner Working at a Time. Divide the work any way desired.

Injury Prevention

Full Body Barbell Smash (No Measure)

Spend some quality time with the Barbell.

Roll up on each area for 90 seconds to 2 minutes.

– Forearms

– Shoulders (Front Delts)

– Quads

– Inner Thigh

– IT Band

– Calves

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