Thursday 102314

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Barbell Calf Smash (No Measure)


Metcon (No Measure)

10 Minute AMRAP for Quality of:

6 Overhead Squats (Slow)

6 Inchworms

10 Hollow Rocks or Raises

10 Superman Rocks or Raises

Function & Sport

Death by 10m (AMRAP – Rounds)

Every Minute on the Minute Run 10 Meters.

Minute 1: Run (1) 10m Sprint

Minute 2: Run (2) 10m Sprints

Minute 3: Run (3) 10m Sprints

Continue this process until you cannot perform (x) number of sprints within the minute time frame.

Injury Prevention

Double LAX Ball in Traps (No Measure)

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