Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Hamstring Floss (No Measure)

2 Minutes / Side

Function & Sport

Team Morrison (AMRAP – Rounds and Reps)

30 Minute AMRAP,

In Teams of 2:

50-40-30-20-10

Wall-Ball Shots (20/14

Box Jumps (24/20)

Kettlebell Swings (53/35)

Injury Prevention

LAX Ball in Calfs (No Measure)

1 Minute / Side

Calf Stretching (No Measure)

1 Minute / Side stretching against a wall.

LAX Ball in Calfs (No Measure)

1 Minute / Side