Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Complete 2-3 Sets for Quality in 15 Minutes.
Metcon (No Measure)
2-3 Sets for Quality of:
1 Min. Spiderman Lunge
10 One Arm Dumbbell Overhead Squats / Side
20 Hanging L-Sit Flutter Kicks
10 Dumbbell Cross Body Deadlifts / Side
10 One Arm Dumbbell Rows / Side
10 Hindu Push-Ups
* You choose the weight. Go as heavy as good technique allows.
[Scale 1]:
:30 L-Sit Hold + 30 Flutter Kicks on Floor
No other changes
[Scale 2]:
:20 Hang Hold + 20 Flutter Kicks on the Floor.
Reduce reps to 8 instead of 10.
Regular Push Ups
Conditioning
10 Minute Time Cap.
Metcon (Time)
30-20-10 of:
Dumbbell Thrusters (35/25 per hand)
Toes to Bar
* Scale so it’s light and fast, avoid long rest sets.
[Scale 1]:
21-15-9 of:
Dumbbell Thrusters (35/25 per hand)
Toes to Bar
[Scale 2]:
21-15-9 of:
Dumbbell Thrusters (20/10 per hand)
Knee Tucks
ROMWOD & CHILL
Metcon (No Measure)
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Extended Arm Lizard (Right)
2 Mins. Extended Arm Lizard (Left)
1 Min. Saddle Eagle (Right)
1 Min. Saddle Eagle (Left)
1 Min. Standing Straddle