Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds, On the Minute of:
Min. 1: Double Weighted Bear Crawl
Min. 2: Turkish Sit-Ups
Min. 3: Jump Rope Practice
* Do the Skills Practice with the dumbbells you plan to use for the main workout. Move both DB during the weighted bear crawl. Switch sides after :30 on the sit-ups. If you don’t have DU – practice them and make attempts. If you have DU – do single unders the first round to warm up and then practice your rhythm and timing.
Conditioning
25 Min. Time Cap.
Metcon (Time)
3 Rounds of:
25 DB Push Jerks (50/35 per hand)
50 Double Unders
25 Weighted Step Ups (50/35 per hand) (24/20)
50 Double Unders
[Scale 1]:
Dumbbell (40/20 per hand)
Box (20)
35 Double Unders
[Scale 2]:
3 Rounds of:
15 DB Push Jerks (25/15 per hand)
50 Single Unders
15 Step Ups (non-weighted) or Weighted Lunges (25/15 per hand)
50 Single Unders
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Standing Straddle
1 Min. Thread The Needle / Side