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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Rowing Technique Practice

🔹 Clean and Jerk Technique Practice

🔥 CONDITIONING

25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

1,000m Row

15 Clean and Jerks (135/95)

🔹 DISTANCE: Reduce to 750m if unable to finish in less than 5 mins.

🔹 WEIGHT: Reduce to complete clean and jerks at least 2 sets.

🧘🏼‍♀️ 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. Pigeon Pose / Side