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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

A.): Quick Group Dynamic (No Measure)

B.): POSE Running Technique (No Measure)

Workout of the Day

[Scaling Suggestions]:

[Scale 1]:

5k (5,000m) Run – Keep the same as the RX.

[Scale 2]:

Run 3,200m – Reduce the distance.

5k Run (Time)

Max Effort 5k Run

Mobility

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves