Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Weighted Windmill (Right)
Rest :15
:30 Weighted Windmill (Left)
Rest :15
1 Min. Handstand Walk
Rest :15
1 Min. Banded Gunslinger Walk*
Rest :15
* Gunslinger Walk from the rig to hall. Walk backwards when you reach the hall.
[Scaling]:
You choose the Windmill weight.
Wall Walks or High Butt Bear Crawls
Conditioning
20 Min. Time Cap.
Metcon (Time)
4 Rounds of:
800m Bike
650′ Farmers Carry (50/35 per hand)
[Scale 1]:
4 Rounds of:
800m Bike
650′ Farmers Carry (30/20 per hand)
[Scale 2]:
3 Rounds of:
600m Bike
350′ Farmer’s Carry (25/15 per hand)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
Wrist Stretch Pose – 3 Sets of – :10 On/:10 Off
1 Min. Twisted Cross Pose / Side
1 Min. Low Dragon Pose / Side