Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Complete within 15 Mins. for Quality.
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
* OHS with a barbell after round 1. Use the GHD for sit-ups and back extensions.
[Scaling]:
Hollow Raises
Superman Raises
Barbell Pull-Ups
Dips off a box.
Conditioning
10 Min. Time Cap.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
[Scale 1]:
30-25-20-15-10
Double Unders
50-40-30-20-10
AB Mat Sit-Ups
[Scale 2]:
50-50-50-50
Single Unders
40-30-20-10
AB Mat Sit-Ups
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. Extended Arm Lizard Pose / Side