Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
3 Sets of:
:30 Contrallateral Inchworms
Rest :10
:30 Windmill (Right)
Rest :10
:30 Windmill (Left)
Rest :10
:30 Squat Therapy
Rest :10
[Scaling]:
Choose a light KB or DB for the windmills.
Conditioning
30 Min. Time Cap.
Metcon (Time)
Bike 4,000m
100 Wall Balls (20/14)
Bike 2,000m
75 Wall Balls (20/14)
Bike 1,000m
40 Wall Balls (20/14)
* One partner working at a time.
Divide work evenly.
[Scale 1]:
Bike: Go the distance!
Wall Ball (14/10)
[Scale 2]:
Bike 1,000m
75 Wall Balls (10/8)
Bike 2,000m
50 Wall Balls (10/8)
Bike 1,000m
30 Wall Balls (10/8)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side