Main – Albany CrossFit: WOD – (Be)tter

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Cargo Net Climbing (No Measure)

Spend 10 Minutes Climbing up and down the Cargo Net!

Skills Practice

Deadlift Technique (No Measure)

Progression (from the floor):

1. Stance

2. Grip

3. Shins

4. Chest Up

5. Pull

Workout of the Day

Christine on the Run (Time)

3 rounds of:

400m Run

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20)
* 15 Minute Time Cap


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