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

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Skills Practice

Metcon (No Measure)

Tabata for Quality

(:20 on, :10 off x 12)

Squat Therapy

Hanging L-Sit

Contralateral Inchworm

Conditioning

Metcon (AMRAP – Reps)

10 – 1 Min. Rounds of:

25 Air Squats

Max Clean and Jerks (155/105)

* Rest 2 Mins.

[Scale 1]:

20 Air Squats

Weight (135/95)

[Scale 2]:

10 Air Squats

Weight (95/65)

or (35/20 Dumbbells per hand)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Double Pigeon Pose / Side

* Scale to single leg pigeon or seated cross shin poses if necessary.

1 Min. Thread the Needle Pose / Side