Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Agility Ladder Drills (No Measure)

Strength

Metcon (Time)

For QUALITY:

10 to 1:

Chin Ups (Underhand Grip)

V-Ups

Metcon

Tortoise and the Hare (AMRAP – Reps)

20 Minute EMOM of:

Odd: :40 seconds of Max Calorie Row

Even: :40 seconds of Max reps of 10 meter Shuttle Run

Injury Prevention

5 Minute Squat Test (No Measure)