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

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Skills Practice

Metcon (No Measure)

10 Mins. For Quality:

5 Burpees

10 Wall Balls

50m Row

* Add 50m to the Row each round.

[Scaling]:

You choose the weight.

Strength

Every 3 Mins. Complete x 5:

5 Thrusters @ 75% 1rm, Climbing

[Scale 1]:

5 Thrusters @ 75% 1rm, Across

[Scale 2]:

5 Thrusters @ Moderate Weight

Thruster (Record Heaviest 5)

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. Extended Arm Lizard Pose / Side