Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Metcon (No Measure)

2 Rounds for Quality of:

6 Inch Worms

8 Burpees

10 PVC Pass Through

12 Scap-Push-Ups

Gymnastics

A) : Strict Pull Ups (Function/Sport: 2,1,1. Scaled: 4,2,2)

B): Pull-Up Bar Hang

Function & Sport

Vincotto (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of 2:

2 Rope Climbs

14 Thrusters (95/65)

30 Calorie Row

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