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

View Public Whiteboard

🤸🏼‍♂️ SKILLS PRACTICE

3 Sets of:

1 Min. Hollow Hold, Raise, or Rock

1 Min. Superman Hold, Raise, or Rock

1 Min. Inchworm

🔥 CONDITIONING

Strict Nicole (AMRAP – Reps)

20 Min. AMRAP of:

400m Run

Max Strict Pull-Ups

* Score = Total Pull-Ups.

Note in the comments # of pull-ups done each round.

🔹 DISTANCE: Reduce to 200m to avoid walking.

🔹 PULL-UPS: Hanging Knee Tucks w. Scap Pull-Up.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Twisted Cross Pose / Side