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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

Flexibility:

Test: Squat x 10

2 Minute / Side – Banded Ankle MOB

15 Sit Up to Straddles

2 Minutes – Hold Bottom of Squat

Strength

10RM: Back Squat

* Build up to and start at 60%1RM

** You will have 1-2 real attempts.

*** 15 Minute Time Cap

Metcon

Hollow Rock Annie (Time)

50-40-30-20-10

Double Unders

Hollow Rocks
* 10 Minute Time Cap

Injury Prevention

1×12: Downward / Upward Dog (No Measure)