Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Max Height Wall Balls (20/14)
Rest :10
:30 Dead Bug Hold
Rest :10
:30 Overhead Kneel to Stand (20/14)
Rest :10
:30 Superman Hold
Rest :10
[Scaling]:
Choose a weight that allows you to move without stopping for :30 of work. Hold the wall ball overhead for the knee to stand.
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Min. AMRAP of:
25 Calorie Row
25 Hip Extensions
25 GHD Sit-Ups
[Scale 1]:
20 Min. AMRAP of:
25 Calorie Row
25 Good Mornings (45/35)
25 V- or Tuck-Ups
[Scale 2]:
20 Min. AMRAP of:
15 Calorie Row
15 Bulgarian Goat Sack Swings (35/26)
15 Weighted Sit-Ups (20/14)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread The Needle Pose / Side
1 Min. Supine Twist / Side