Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
Banded Bully Stretch (No Measure)
2 Minutes / Side
Function WOD
Boogaloo (Function) (AMRAP – Rounds and Reps)
30 Minute AMRAP of:
10 Chest to Bar Pull-Ups
400m Run
Sport WOD
Boogaloo (AMRAP – Rounds and Reps)
30 Minute AMRAP of:
500m Row
10 Chest to Bar Pull-Up
* Goal: Complete a 5k+ Within the 30 Minutes.
Injury Prevention
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