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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

2 Sets for Quality of:

6 Inchworms

10 Hollow Rocks

6 Reverse Inchworms

10 Superman Rocks

Then

1 Minute Side Plank Hold / Side

Workout of the Day

Dinosaur BBQ (Time)

5 Rounds of:

15 Kettlebell Swings (70/53)

15 Deficit Push Ups (Hands on 25# Plate)

Run 400m

* 20 Minute Time Cap

Mobility

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves