Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
:30 Scap Pull-Ups (Chin Up Grip)
Rest :10
:30 Dead Bugs (Knees Bent)
Rest :10
:30 Double KB Sumo Deadlifts
Rest :10
:30 Floor Windshield Wipers
Rest :10
[Scaling]:
Active/Inactive Hangs
You choose the KB weight.
Conditioning
Metcon (5 Rounds for reps)
5-2-Min. Rounds of:
15 Calorie Row
Max Strict Weighted Toes to Bar (8/6)
Rest 2 Mins.
* Use a wall ball for the toes to bar. Record the reps for each round.
[Scale 1]:
5-2-Min. Rounds of:
12 Calorie Row
Max Strict Toes to Bar
Rest 2 Mins.
[Scale 2]:
5-2-Min. Rounds of:
10 Calorie Row
Max Strict Straight Leg Raises or Knee Tucks
Rest 2 Mins.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Eagle Pose / Side
2 Min. Seal [Sphinx] Pose