Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Barbell Shoulder Smash (No Measure)
2 Minutes / Side
Metcon
90 Day Challenge “Open” WOD (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
15 Ground to Overhead (75/55)
30 Double Unders
* Barbells must be loaded with full sized plates.
** Single Unders do not count for the 90 Day Challenge.
Strength
5RM: Back Squat
Build to a heavy set of 5…or if you still need to establish a 1RM for the 90 Day Challenge.
Injury Prevention
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 1 x 20 per side in each of the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves