Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
3 Sets for Quality of:
10 Hollow Rocks
10 Superman Rocks
10 Hollow Arch Rolls (5/Side)
:60 Inchworms
🔹 ROCKS: Scale to raises or holds.
🔹 INCHWORMS: Try to move continuously and slowly for the whole minute. Milk the stretches and try to form a hollow body when walking hands out.
🔥 CONDITIONING
25 Min. Time Cap.
Metcon (Time)
3 Rounds of:
1,000m Row
15 Slow and Controlled Hip Extensions
21 GHD Sit-Ups
[SCALING]:
🔹 ROW: Work to keep 500m split sub 2:30. Reduce distance if 1k is taking more than 4 mins.
🔹 HIP EXTENSIONS: Weighted Good Mornings (75/55) or use an empty bar. Bulgarian Swings. Choose weights that allow for unbroken reps each round.
🔹 GHD SIT-UPS: To parallel, Weighted Sit-Ups, you choose the weight.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Seal [Sphinx] Pose
2 Min. Down Dog Pose