Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
10 Mins. for Quality:
300m Row
20 Russian Twist w/ Wall Ball
10 Alternating Pistols
[Scaling]:
You choose the weight.
Choose a pistol scale that has the non-squatting leg straight in front of you: rig assisted, to a box, bottoms up.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 Min. AMRAP of:
20 Push Ups
50 Air Squats
[Scale 1]:
15 Min. AMRAP of:
No Change
[Scale 2]:
15 Min. AMRAP of:
15 Segmented Push Ups
35 Air Squats
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side
1 Min. Low Dragon Pose / Side