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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Spiderman Lunge with Hamstring Stretch (No Measure)

Once across the room, move slowly and deliberately focusing on the stretches.

Strength

1×4: Front Rack Lunge

* Build to a challenging set of 4 reps (2 / Leg) in 15 Minutes.

** Use the rig, these are not walking lunges.

Metcon

Satan’s Whiskers (Time)

3 Rounds for Time:

10 C2B Pull ups

10 Front Squats, 165/115

10 Burpees
* 20 Minute Time Cap

Foam Roll Biceps (No Measure)

1 x 20 / Side

Foam Roll Triceps (No Measure)

1 x 20 / Side

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