Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 2 to 3 Min. Upper Trap Mobility w/ two lacrosse balls.
🔹 Pose Running Drills
🔥 CONDITIONING
30 Min. Time Cap.
Metcon (Time)
800m Run
50 Lateral Burpees Over Bar
800m Run
100 Strict Press (75/55)
800m Run
150 Walking Lunges
🔹 DISTANCE: Reduce to 400m or 600m. Keep runs to 4 mins. or less.
🔹 REPS: Reduce to 35-70-105.
🔹 B.O.B: Regular Burpees or step over the bar.
🔹 WEIGHT: Choose a weight that allows for sets of 15 to 20 reps.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side*
* Sit in Toe Saddle Pose
1 Min. Supine Twist Pose / Side