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

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Skills Practice

Ankle Mobility (Coaches Choice)

Then,

3 Sets of:

Overhead Squat Therapy

:30 Starfish Side Planks / Side

Then,

15 Mins. to build to a heavy single OHS

Tempo Overhead Squat (:5 Slow Lowering, :1 to :2 Pause at Bottom)

Conditioning

15 Mins. Time Cap.

Metcon (Time)

5 Rounds of:

400m Row

10 Overhead Lunges (135/95)

[Scale 1]:

Weight (95/65)

[Scale 2]:

Weight (75/55)

* Choose a weight that allows for unbroken OH Lunges

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

2 Min. Standing Straddle Pose