Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

2 Rounds of:

20 Shoulder Passes

1 Minute – Overhead Distraction

10 Bridge Ups

1 Minute – Bridge Up Hold

Metcon

Boppin Berry (Time)

5 Rounds of:

12 Thrusters (95/65)

12 Toes To Bar
* 15 Minute Time Cap

Injury Prevention

Couch Stretch (No Measure)

* 2 Minutes / Side