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

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🔥 CONDITIONING

40 Min. Time Cap.

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
🔹 ROUNDS/REPS: Reduce to 4 or reduce reps to 20s.

🔹 DISTANCE: Try to keep some 400s if possible. Example: 200-400-200-400-200m

🔹 BOX: Reduce height or modify to step ups.

🔹 WEIGHT: Reduce to complete in 1 to 2 sets.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Pigeon Pose / Side

1 Min. Supine Twist / Side