Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Sets of:
:30 Wall Dead Bugs
Rest :15
:30 Bottoms Up Kettlebell Squats
Rest :15
* Switch arms each round for the KB Squats.
[Scaling]:
Use 1 KB – you choose the weight.
Conditioning
Metcon (AMRAP – Reps)
5-2 Min. Rounds of:
10 Thrusters (95/65)
200m Row
MAX Thrusters (95/65)
* Rest 3 Mins. Between Rounds. Score is total Thrusters in the MAX set.
[Scale 1]:
Thruster (75/55)
[Scale 2]:
7 Thrusters (45/35)
150m Row
MAX Thrusters (45/35)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Bound Angle Pose
1 Min. Twisted Cross Pose / Side