Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ 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
16 Min. Time Cap.
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
🔹 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.
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