Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
For Quality,
15 Minute AMRAP:
:30 KB Front Rack Hold
10 Double KB Overhead Squat
10 Sit-Ups
10 Double KB Russian Swing
10 Chin Ups
10 Ring Dips
* You choose the weight.
[Scale 1]:
Reduce reps to 6-8 for each movement so they can be done unbroken.
Matador Dips
[Scale 2]:
3 Sets of:
:30 KB Front Rack Hold
10 PVC OHS
10 Sit-Ups
10 Russian KB Swing
10 Supine Ring Row
10 Push Ups
Conditioning
10 Minute Time Cap.
Metcon (Time)
21-15-9 of:
Overhead Squats (115/80)
Toes to Bar
[Scale 1]:
15-12-9 of:
Overhead Squats (95/65)
Toes to Bar
[Scale 2]:
15-12-9 of:
Overhead Squats (45/35)
Straight Leg Raises or Knee Tucks
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Low Dragon (Right)
1 Min. Low Dragon (Left)
1 Min. Pigeon Pose (Right)
1 Min. Pigeon Pose (Left)
1 Min. Twisted Cross Pose (Right)
1 Min. Twisted Cross Pose (Left)