Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
:30 Dumbbell Upright Row
Rest :10
:30 Turkish Get-Up Sit-Up (Right)
Rest :10
:30 Turkish Get-Up Sit-Up (Left)
Rest :10
:30 Cossack Squats
Rest :10
* Use two dumbbells for the upright rows and one of them for the TGU Sit-Ups. Cossack Squats are not done with weight, but you can if you want (hold the DB goblet style). Hold the rig or reduce the range of motion to scale.
Conditioning
20 Min. Time Cap.
Metcon (Time)
18-15-12-9-6-3 of:
Thrusters (75/55)
Power Snatches (75/55)
Toes to Bar
[Scale 1]:
Weight (55/45)
Straight Leg Raises
[Scale 2]:
15-12-9-6-3 of:
Thrusters (45/35)
Power Snatches (45/35)
Knee Tucks
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Bound Angle Pose
1 Min. Archer Pose / Side