Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Double LAX Ball in Traps (No Measure)

Spend two minutes working on the tissue quality of the traps.

Function Strength

5RM: Strict Press (Establish in 20 Minutes)

Sport Strength

5RM: Floor Press (Establish in 20 Minutes)

Function & Sport

Baseline (Time)

500m Row
40 Air Squat
30 pushups
20 Ab-Mat Situps
10 Pull-Ups
* 10 Minute Time Cap

Injury Prevention

2×10: Squat Therapy (No Measure)