Saturday 022815


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

“Roxanne” (No Measure)

Divide the class in half. Everyone starts jogging in place. Burpees are performed on Roxanne and red light.


Tabata (AMRAP – Reps)

20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:

Row for Calories


Abmat Sit-Ups

Box Jump (24/20)

*Complete all 8 rounds before moving to next movement.

Score is the total reps completed during all 32 intervals.

Injury Prevention

1×10: Inchworm (No Measure)

1×10: Reverse Inch Worm (No Measure)

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