Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Russian Baby Maker (No Measure)

Accumulate 2 Minutes…in the world’s greatest stretch!

Function Strength

3RM: Overhead Squat (Establish in 25 Minutes)

Sport Strength

You have 25 Minutes to build to a heavy single for each movement. These are not 1 rep maxes. If you miss a rep, move on to the next exercise.

1×1: Overhead Squat (Heavy Single)

1×1: Snatch Balance (Heavy Single)

1×1: Hang Snatch (Heavy Single)

Function & Sport

Metcon (5 Rounds for time)

5 x 300m Row
* Rest 1 Minute Between Rounds

Injury Prevention

Couch Stretch (No Measure)

2 Minutes / Side