Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
8 Minutes for Quality:
10 Scap Pull-Ups (Chin Up Grip)
10 Wall Slides*
50′ Broad Jumps Landing in a Squat
10 Alternating Bird Dogs (Top of Push-Up)
* Slow and controlled on Scap Pull-Ups, Wall Slides, and Bird Dogs. Powerful jump and deep stable squat on the broad jumps.
[Scale 1]:
Bird Dog (Hands and Knees)
[Scale 2]:
:10 Inactive Hang + :10 Active Hang
Wall Slide on Floor
8 Jumping Air Squats
Prone Bird Dog
Conditioning
15 Minute Time Cap.
CrossFit Disco (Time)
10-9-8-7-6-5-4-3-2-1 of:
Power Cleans @ 75% Body Weight
Pull-Ups
[Scale 1]:
Weight @ 50% Body Weight
[Scale 2]:
Russian Kettlebell Swings (53/35)
Barbell Pull-Ups
ROMWOD & CHILL
Metcon (No Measure)
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Lizard Pose (Right)
1 Min. Twisted Cross Pose (Left)
2 Min. Lizard Pose (Left)
1 Min. Twisted Cross Pose (Right)