Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
12 Mins. for Quality:
100m Row
10 Ring Dips
200m Row
:20 Bottom of Dip Hold
300m Row
:30 Ring Support Hold
[Scaling]:
Matador Dips and Holds
Ring Push-Ups and Holds
Scale reps and time if necessary: 5/:10/:20
Conditioning
7 Min. Time Cap.
Re-Test from 7.20.18
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
[Scaling]:
Weight (115/75) or (95/65)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side
1 Min. Supine Twist Pose / Side