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

View Public Whiteboard

🤸🏼‍♂️ SKILLS PRACTICE

3-Point Forearm Planks

3 Sets of:

:20 Right Arm Extended

REST :10

:20 Left Arm Extended

REST :10

:20 Right Leg Up

REST :10

:20 Left Leg Up

REST :10

* Every second = 1 rep. Score is the total reps for all positions.

[SCALING]:

🔹 Place a hand on the opposite shoulder instead of extending the arm.

🔥 CONDITIONING

12 Min. Time Cap.

Metcon (Time)

3 Rounds of:

20 Walking Reverse Lunges

30 Wall Balls (30/20)

40 Triple Unders

[SCALING]:

🔹 WALL BALLS: Reduce the weight to finish in 1 to 2 sets. Scale the target height for consistency and to go heavier.

🔹 TRIPLE UNDERS: Scale to double or single unders.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Half Saddle Pose / Side