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

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Skills Practice

Medicine Ball Clean Technique (No Measure)

Conditioning

28 Minute Time Cap.

Metcon (Time)

3 Rounds of:

50 Medicine Ball Cleans (20/14)

800m Run

[Scale 1]:

3 Rounds of:

40 Medicine Ball Cleans (14/10)

600m Run

[Scale 2]:

3 Rounds of:

400m Run

25 Medicine Ball Cleans (10/8)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Childs Pose w/ Shoulder Stretch

1 Min. Toe Saddle Pose

1 Min. Twister Cross Pose (Right)

1 Min. Toe Saddle Pose

1 Min. Twisted Cross Pose (Left)