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

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Strength

15 Mins. to build to a heavy 3 reps per side on the Front Rack Lunge.

Front Rack Lunge

Conditioning

10 Min. Time Cap.

Re-test from 7.23.18

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
[Scale 1]:

30-25-20-15-10

Double Unders

50-40-30-20-10

AB Mat Sit-Ups

[Scale 2]:

50-50-50-50

Single Unders

40-30-20-10

AB Mat Sit-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Standing Straddle Pose

2 Mins. Toe Saddle Pose