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

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Skills Practice

Metcon (No Measure)

4 Rounds of:

:30 KB Front Rack Hold

:60 Weighted Plank (Straight Arms)

[Scaling]:

You choose the weights.

Go heavy enough to hold unbroken

Conditioning

30 Min. Time Cap.

Metcon (5 Rounds for time)

5 Rounds, each for time, of:

Row 800m

Rest 3 minutes

[Scale 1]:

3 to 4 Rounds, each for time, of:

Row 800m

[Scale 2]:

5 Rounds of, each for time, of:

Row 500m

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Seal [Sphinx] Pose

2 Mins. Frog Pose