Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:40 KB Halo (Change directions each rep).
Rest :20
:40 Russian KB Swings
Rest :20
:40 Goblet Lateral Band Walk (Left)
Rest :20
:40 Goblet Lateral Band Walk (Right)
Rest :20
[Scaling]:
You choose the KB Weight.
Conditioning
Metcon (3 Rounds for reps)
3 Rounds, for Max Reps:
:30 Power Cleans (155/105)
Rest :30
:25 Power Cleans (155/105)
Rest :35
:20 Power Cleans (155/105)
Rest :40
:15 Power Cleans (155/105)
Rest :45
:10 Power Cleans (155/105)
Rest :50
[Scale 1]:
Power Cleans (115/80)
[Scale 2]:
Hang Power Cleans (65/45)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Bound Angle Pose
1 Min. Twisted Lizard Pose / Side