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

View Public Whiteboard

🤸🏼‍♂️ SKILLS PRACTICE

🔹 Kettlebell Arm Bar

2 Mins. per side

🔹 10 Mins. to GO HEAVY:

Turkish Get-Up 1RM

* Lift weight on both sides for it to count.

Turkish Get Up

🔥 CONDITIONING

16 Min. Time Cap.

Metcon (Time)

4 Rounds, alternating arms each round, of:

10 Single-Arm Squat Snatches

8 Single-Arm Rows

6 Single-Arm Push Presses

4 Single-Arm Turkish Get-Ups

Dumbbell (50/35)

🔹 WEIGHT: Choose a challenging weight that allows for unbroken reps on all exercises. TGU: Roughly 70% all time 1RM or heaviest lifted today.

🔹 SQ. SN: Power or Muscle Snatch to Squat.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

* Sit in toe saddle pose.

1 Min. Extended Arm Lizard Pose / Side