Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
20 minutes to build to a Heavy 3, 2, and 1 rep in the Bench Press.
A: Bench Press (Heavy 3)
B: Bench Press (Heavy 2)
C: Bench Press (Heavy 1)
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP of:
50 Double Unders
10 Overhead Squats (135/95)
[Scale 1]:
7 Minute AMRAP of:
25 Double Unders
10 Overhead Squats (115/75)
[Scale 2]:
7 Minute AMRAP of:
25 Single Unders
10 Overhead Squats (65/45)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Double Pigeon Pose / Side
* Scale to regular pigeon or seated cross shin pose