Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (Distance)
10 Rounds of:
1 Min. Max Distance Row
Rest :30
Goal: Work to complete 250m or more per round. Record total on Rowing Challenge Sheet.
Conditioning
10 Min. Time Cap
Metcon (Time)
15-12-9 of:
Thrusters (135/95)
Muscle Ups
[Scale 1]:
12-9-6 of:
Thrusters (115/75)
Muscle Ups
-or-
Chest / Chin Over Bar Pull-Ups
Ring / Matador Dips
[Scale 2]:
15-12-9 of:
Thrusters (65/45)
Muscle Up Transitions
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Pigeon Pose / Side
1 Min. Twisted Cross / Side