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

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Skills Practice

Metcon (No Measure)

10 Mins. For Quality:

50′ Double Weighted Bear Crawl

20 Goblet Curtsy Squats

50′ Mixed Carry

20 Crossbody Deadlifts

* You choose the weight. Use one weight for the squats and deadlifts. Mixed Carry: 1 weight front rack, the other overhead.

Conditioning

12 Min. Time Cap.

Re-Test from 6.10.18

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
[Scale 1]:

1,000m Row

50 Thrusters (45/35)

30 Kneeling Barbell Pull-Ups

[Scale 2]:

750m Row

30 Dumbbell Thrusters (20/12 per hand)

30 Ring Rows

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Thread The Needle Pose / Side