Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
A: 10 Minutes to find a 5rm Strict Press
B: 10 Minutes to find a 5rm Pendlay Row
A: Strict Press
B: Pendlay Row
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP of:
200m Row
50 Double Unders
[Scale 1]:
7 Minute AMRAP of:
200m Row
30 Double Unders
[Scale 2]:
7 Minute AMRAP of:
100m Row
30 Single Unders
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Bound Angle Pose
1 Min. Thread the Needle Pose / Side