Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Rounds of:
:15 Hollow Hold
:15 Prisoner Superman Hold (arms behind head)
:30 Hollow Rock
:30 Superman Rock (arms straight)
[Scaling]:
Scale positions by tucking knees to chest and lowering arms as needed.
Conditioning
15 Min. Time Cap.
Metcon (Time)
5 Rounds of:
50 Double Unders
50′ One-Arm Overhead Lunge (50/35)
* Switch arms after 25′.
[Scale 1]:
5 Rounds of:
25 Double Unders
50′ One-Arm Overhead Lunge (35/20)
[Scale 2]:
5 Rounds of:
50 Single Unders
50′ One-Arm Overhead Lunge (20/12)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Double Pigeon Pose
2 Mins. Down Dog Pose