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

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Skills Practice

Metcon (No Measure)

12 Mins. for Quality of:

10 Rower Pike Ups

:20 Dumbbell Side Planks / Side

20 Band Pull Throughs

[Scaling]:

10 Downward / Upward Dogs

Regular Side Planks

Use a lighter band.

Conditioning

15 Min. Time Cap.

Metcon (Time)

2 Rounds of:

50 Calorie Row

25 Handstand Push-Ups

[Scale 1]:

2 Rounds of:

50 Calorie Row

25 Handstand Push-Ups (1-2 AB Mats)

[Scale 2]:

2 Rounds of:

30 Calorie Row

25 Box HSPU or Hand Release Push-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Toe Saddle or Regular Saddle Pose

1 Min. Eagle Pose / Side