Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×15: Downward / Upward Dog (No Measure)

Skills

Thruster Technique (No Measure)

Function & Sport

Fireball (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of 3:

9 Calorie Row

9 Box Jump Overs (20)

9 Thrusters (95/65)

Injury Prevention

Spiderman Lunge with Hamstring Stretch (No Measure)