Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Mobility Flows:
2 Mins: Scorpion to Cobra to Downward Dog
2 Mins: Downward Dog to Pigeon
2 Mins: Downward Dog to Reaching Lizard Twist
🔹 Kip Swing Practice
🔹 KB Swing Technique
🔥 CONDITIONING
15 Min. Time Cap.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
🔹 Weight: Reduce for unbroken swings.
🔹 PULL-UPS: Hanging Knee Tucks
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Supine Twist Pose / Side