Albany CrossFit – Albany CrossFit: WOD – (Be)tter
SKILLS PRACTICE
Front Rack Mobility,
Coach’s Choice
10 Mins. to go HEAVY:
Dumbbell Thrusters
3-, 2-, and 1-Rep Maxes
Dumbbell Thruster (3RM)
Dumbbell Thruster (2RM)
Dumbbell Thruster (1RM)
CONDITIONING
20 Min. Time Cap.
Metcon (Time)
Row 500m
21 Thrusters (135/95)
Row 1,000m
15 Thrusters (135/95)
Row 500m
21 Thrusters (135/95)
[SCALING]:
WEIGHT: Reduce to a weight that allows for a set of 10 while fresh. Use Dumbbells if needed with 75 to 80% 3RM.
ROW: Aim to maintain a pace that allows all the rowing to be completed in 10 mins. or less. Don’t go too hot out of the gates the first round. Row 500m each round if needed.
ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
1 Min. Half Saddle Pose / Side