Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Front Rack & Squat Mobility (Coach’s Choice)
🔹 Squat Clean and Thruster Technique Practice
25 Min. Time Cap.
3 Rounds of:
15 Squat Cleans (135/95)
15 Thrusters (135/95)
🔹 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.
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