Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Kettlebell Swings

Rest :10

:30 Hollow Rocks

Rest :10

:30 Superman Rocks

Rest :10

:30 Wall Walks

Rest :10

[Scaling]:

You choose the weight.

Hollow and Superman Raises or Holds

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Min. AMRAP of:

250m Row

25 Push-Ups

[Scaling]:

Reduce the volume of Push-Ups (10 to 15 reps). Segmented Push-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Thread the Needle Pose / Side