Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Sampson Stretch*
Rest :10
:30 Handstand Push-Ups
Rest :10
:30 Knees to Elbow
Rest :10
:30 Alternating Pistols
Rest :10
* Switch sides after :15.
[Scaling]:
Use 1-2 AB Mats or Box HSPU
Toes to Bar or High Knee Tucks
Pistols to or off a box, hold the rig, Bottoms up Pistol – practice something with a straight leg forward.
Conditioning
15 Min. Time Cap.
Metcon (Time)
5 Rounds of:
5 Dumbbell Hang Squat Snatch (Left)
5 Dumbbell Hang Squat Snatch (Right)
5 Dumbbell Thruster (weight in both hands)
200m Sprint
Weight (70/45)
[Scale 1]:
Weight (50/35)
[Scale 2]:
Weight (25/15)
100m Sprints/Runs
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Supine Twist Pose / Side
1 Min. Twisted Cross Pose / Side