Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Super Couch Stretch (No Measure)

2 Minutes / Side

Function & Sport

6RM: Glute Bridge

Build to a heavy 6 reps in 15 minutes.

Function & Sport

Liberace (Time)

12 – 9 – 6 – 3 – 6 – 9 – 12

Deadlift (225/155)

30 Double-Unders after each Set
15 Minute Time Cap

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)

1 x 20 / Area