Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Floor Press Technique
Then build to WOD weight.
🔹 Review both rows.
🔥 CONDITIONING
25 Min. Time Cap.
Metcon (Time)
3 Rounds of:
15 Floor Press w/ Hip Bridge (Body Weight)
20 One Arm DB Row (Left) (40/25)
20 One Arm DB Row (Right) (40/25)
1,000m Row
[SCALING]:
🔹 FLOOR PRESS: Reduce weight to complete in 2 to 3 sets. 50% to 75% Body Weight.
🔹 DB ROWS: Choose a weight that allows for unbroken reps / side with good technique.
🔹 ROW: Work to keep 500m split sub 2:30. Reduce distance if 1k is taking more than 4 mins.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Lizard Pose / Side