Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Super Couch Stretch (No Measure)

Function WOD

Slingshot – Function (AMRAP – Reps)

7 x 2:00 Rounds:

200 Meter Run

5 Pull-Ups

10 Pushups

15 Air Squats

AMRAP Russian Kettlebell Swings (70/53) in Time Remaining

Rest 1:00 Between Rounds

Score: Total Kettlebell Swings

Sport WOD

Slingshot (AMRAP – Reps)

7 x 2:00 Rounds:

200 Meter Run

5 Pull-Ups

10 Pushups

15 Air Squats

AMRAP Power Cleans (135/95) in Time Remaining

Rest 1:00 Between Rounds

Score: Total Kettlebell Swings

Injury Prevention

LAX Ball Foot Smash (No Measure)