Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
:30 Squat Hold
Rest :10
:30 Overhead Squats (PVC or Bar)
Rest :10
:30 AB Mat Sit-Ups
Rest :10
:30 Good Mornings (PVC or Bar)
Rest :10
:30 Pull-Ups
Rest :10
:30 Ring Dips
Rest :10
[Scaling]:
Barbell or Ring Rows
Matador Dips or Push-Ups
Conditioning
25 Min. Time Cap.
5k Row (Time)
Max Effort 5k Row
[Scale 1]:
No Change
[Scale 2]:
Max distance within Time Cap or 5k, whichever comes first.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Half Saddle Pose / Side
1 Min. Supine Twist / Side