Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Bully Stretch (No Measure)

2 Minutes / Side

Function WOD

Boogaloo (Function) (AMRAP – Rounds and Reps)

30 Minute AMRAP of:
10 Chest to Bar Pull-Ups
400m Run

Sport WOD

Boogaloo (AMRAP – Rounds and Reps)

30 Minute AMRAP of:
500m Row
10 Chest to Bar Pull-Up
* Goal: Complete a 5k+ Within the 30 Minutes.

Injury Prevention

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