Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
1×15: Squat to Stand (No Measure)
1×12: Groiners (No Measure)
Function WOD
Big Mama 2.0 (Function) (Time)
Athlete’s Choice:
20, 35 or 40 Rounds of:
1 Strict Press
2 Goblet Squats (70/53)
3 Burpees
Sport WOD
Big Mama 2.0 (Time)
Athlete’s Choice:
20, 35 or 40 Rounds of:
1 Strict Handstand Pushup
2 Squat Cleans (135/95)
3 Burpees
Injury Prevention
Full Body Barbell Smash (No Measure)
Spend some quality time with the Barbell.
Roll up on each area for 90 seconds to 2 minutes.
– Forearms
– Shoulders (Front Delts)
– Quads
– Inner Thigh
– IT Band
– Calves