Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Spiderman Lunge with Hamstring Stretch (No Measure)

Across the room and back!

Function & Sport

Fortitude (AMRAP – Reps)

On the Minute x 30:

Odd Minutes – 15 Calorie Row

Even Minutes – 15 Burpees

Injury Prevention

5 Minute Squat Test (No Measure)

Accumulate 5 minutes in the bottom of your squat. Hold on to the rig if you need assistance keeping your chest up.