Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Sets of:
:30 Kettlebell Windmill (Right)
Rest :15
:30 Kettlebell Windmill (Left)
Rest :15
:30 Kettlebell Deadbug
Rest :15
* You choose the weight.
Conditioning
20 Min. Time Cap.
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
[Scale 1]:
12-9-6 Reps
[Scale 2]:
15-12-9 or 12-9-6 Reps.
Weight (75/45)
Midline
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
1 Min. Supine Twist / Side