Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Shoulder Distraction with Squat Hold (No Measure)

Function WOD

Tikka Masala (Time)

3 Rounds of:

800 Meter Run

30 Goblet Squats (70/53)

30 Burpees to Plate (45/35)
* 30 Minute Time Cap

Sport WOD

Tikka Masala (Sport) (Time)

“Tikka Masala”

3 rounds:

800 Meter Run

30 Squat Cleans (95/65)

30 Bar-Facing Burpees
* 30 Minute Time Cap

Injury Prevention

Couch Stretch (No Measure)