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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Front Rack & Squat Mobility (Coach’s Choice)

🔹 Squat Clean and Thruster Technique Practice

🔥 CONDITIONING

25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

15 Squat Cleans (135/95)

15 Thrusters (135/95)

1,000m Row

🔹 WEIGHT: Modify to a weight that allows you to complete at least half the reps on each exercise before dropping.

🔹 SQ CL: Modify to the hang if needed.

🔹 THRUSTER: Modify to push press if needed.

🔹 DISTANCE: Aim to complete each 1k sub 5 mins. Reduce distance from 500m to 750m.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread The Needle Pose / Side

1 Min. Pigeon Pose / Side