Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Dumbbell movement technique.

🔥 CONDITIONING

35 Min. Time Cap.

“Whosoever holds this hammer, if he (or she) be worthy, shall possess the power of Thor.” — Odin

Thor (Time)

5 Rounds of:

20 Calorie Row

20 GHD Sit-Ups

20 (10/Side) of “X” Dumbbell Movement (70/50)

“X” Dumbbell Movements,

Round 1: Alternating Snatches

Round 2: Goblet Squats

Round 3: One-Arm Hang Power Cleans

Round 4: One-Arm Push Jerks

Round 5: Turkish Get-Ups

[SCALING]:

🔹 VOLUME: Reduce Calories and Sit-Ups, 10 to 15 if needed.

🔹 GHD: Sit-Ups to parallel, V- or Tuck Ups, AB Mat Sit-Ups.

🔹 WEIGHT: Choose a challenging weight that’s heavy, but doable for sets of 10 / Side.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

2 Min. Standing Straddle Pose