Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
10 Mins. Rope Climb Practice:
If you don’t have them:
– Work on foot wrap off a box.
– Max effort hangs from the rope.
– Practice wrapping + standing on the rope.
– Sets of 10 Rope Rows for strength.*
If you have them:
– Practice climbing to 20’.
– Practice legless/seated Rope Climbs.
– Sets of 5-10 Rope Pull-Ups.*
* Alternate the Hand that’s on top.
Conditioning
20 Min. Time Cap.
Metcon (Time)
20 Mins. Time Cap
100 Sit-Ups
4 Rope Climbs (15’)
75 Sit-Ups
3 Rope Climbs (15’)
50 Sit-Ups
2 Rope Climbs (15’)
25 Sit-Ups
1 Rope Climbs (15’)
[Scale 1]:
80 Sit-Ups
3 Rope Climbs (15’)
60 Sit-Ups
2 Rope Climbs (15’)
40 Sit-Ups
1 Rope Climbs (15’)
20 Sit-Ups
[Scale 2]:
60 Sit-Ups
4 Rope Climbs (10’) or Get-Ups
45 Sit-Ups
3 Rope Climbs (10’) or Get-Ups
30 Sit-Ups
2 Rope Climbs (10’) or Get-Ups
15 Sit-Ups
1 Rope Climbs (10’) or Get-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side