Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On the Minute x 10:
ODD: 10-15 Ring Dips
EVEN: 10-20 Kettlebell Swings (53/35)
[Scale 1]:
On the Minute x 10:
ODD: 8-12 Matador Dips
EVEN: 10-20 Kettlebell Swings (45/30)
[Scale 2]:
On the Minute x 10:
ODD: 8-12 Scaled Ring Dips or Ring Push Ups
EVEN: 8-12 Kettlebell Swings (35/26)
Conditioning
15 Minute Time Cap.
Metcon (Time)
5 Rounds of:
20 GHD Sit-Ups
3 Rope Climbs (15’)
[Scale 1]:
5 Rounds of:
20 V- or Tuck Ups
3 Rope Climbs (10-15’)
*1 Legless, 2 with Legs
[Scale 1]:
5 Rounds of:
20 AB Mat Sit-Ups
3 Rope Get-Ups
ROMWOD & CHILL
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
3 Sets of:
:10 Wrist Stretch Pose (Both Sides Together)
* Hold for :10 in the lean forward, then ease off and rest for :10.