Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Front Rack & Hip Mobility,
Coach’s Choice.
🔹 Thruster Technique
🔹 Sumo Deadlift High Pull Technique
🔥 CONDITIONING
Metcon (AMRAP – Reps)
Tabata
(:20 On, :10 Off x 8 Rounds, Each Exercise)
Thrusters (75/55)
REST 1 Min.
Lateral Burpees Over Bar
REST 1 Min.
Sumo Deadlift High Pulls (75/55)
REST 1 Min.
AB Mat Sit-Ups
REST 1 Min.
Calorie Bike
* Log total reps for individual exercises in the comments.
🔹 WEIGHT: Reduce to move the entire :20 each round.
🔹 LBOB: Step over the bar or do regular burpees.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Supine Twist Pose / Side