Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (AMRAP – Reps)

For Quality,

2 Sets of:

:45 Squat Therapy

:45 Burpee 2 Jump n’ Hang

Then,

2 Sets of:

:45 Wall Balls

:45 Toes to Bar

* You choose the wall ball weight.

[Scale 1]:

Straight leg raises

[Scale 2]:

Knee Tucks

Conditioning

7 Minute Time Cap.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
[Scale 1]:

21-15-9 of:

Thrusters (65/45)

15-12-9 of:

Pull-Ups

[Scale 2]:

21-15-9 of:

Dumbbell Thrusters (25/15 per hand)

Ring Rows

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Saddle Pose*

1 Min. Dragon Pose (Right)

1 Min. Dragon Pose (Left)

1 Min. Child’s Pose w/ Shoulders

* On the Saddle, keep the feet flat and try to focus on leaning back with the arms behind you and chest open.