Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Front Rack Stretch (No Measure)

Banded Hamstring Floss (No Measure)

Function WOD

Lipstick on a Pig (Function) (Time)

Buy In: 1000 Meter Run

Immediately Into…

6 Rounds of:

9 Pull-Ups

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

Sport WOD

Lipstick on a Pig (Time)

Buy In: 1000 Meter Run

Immediately Into…

6 Rounds of:

9 Chest-to-Bar Pull-Ups

9 Kettlebell Swings (70/53)

9 Front Squats (135/95)
* 25 Minute Time Cap

Injury Prevention

Couch Stretch (No Measure)