Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

LAX Ball Foot Smash (No Measure)

2 Minutes / Side

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Function & Sport

5k Run (Time)

Max Effort 5k Run

Injury Prevention

1×15: Downward / Upward Dog (No Measure)