Announcements

WOD’s can be scaled for athletes of all abilities

Albany CrossFit: WOD – (Be)tter

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WOD Prep

Barbell Shoulder Smash (No Measure)

Function WOD

Metcon (Time)

2 Rounds of:

20 Calorie Row

20 Push Press (75/55)

20 Wall Balls (20/14)

20 C2B Pull Ups

Sport WOD

Metcon (Time)

2 Rounds of:

20 Calorie Row

20 Power Snatches (75/55)

20 Wall Balls (20/14)

20 C2B Pull Ups

Function & Sport

Metcon (Time)

5 Rounds for:

10 Burpee Box Jumps (24/20)

150m Run

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