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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Turkish Get-Up and Rope Climb Technique review and practice.

🔥 CONDITIONING

35 Min. Time Cap.

Metcon (Time)

3 Rounds of:

12 Turkish Get-Ups, Right (50/35)

12 Turkish Get-Ups, Left (50/35)

3 Legless Rope Climbs (15’) (No Jump)

[SCALING]:

🔹 WEIGHT: Roughly 80% 3RM or 70% 1RM. If % is RX wt. or above go RX. If below scale to allow for sets of 3 to 4 unbroken reps.

🔹 REPS: Reduce to 8 to 10 / side.

🔹 TGU: Segment the movement if needed. Example Round:

8 TGU Sit-Ups, Right

8 TGU Sit-Up, Left

8 OH Lunge, Right

8 OH Lunge, Left

🔹 RC: Reduce height, 10’ to 12’.

Combo: 1 legless + 2 regular. 3 Get-Ups with slow descent.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Child’s Pose

1 Min. Supine Twist Pose / Side