Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
10 Mins. for Quality:
10 Straight Leg Sit-Up w/ Plate
:15 Weighted DB Side Planks / Side
200m Row
[Scaling]:
You choose the weights. Perform exercises unweighted if it means better technique.
Strength
Every 2 Mins. Complete a set-
Set 1: 3 @ 75% 1rm
Set 2: 3 @ 80% 1rm
Set 3: 3 @ 85% 1rm
—
Set 4: 2 @ 90% 1rm
Set 5: 2 @ 93% 1rm
—
Set 6: 1 @ 96% 1rm
Set 7: 1 @ 98% 1rm
Set 8: PR @ 101% 1rm
Front Squat (Record Heaviest 3)
Front Squat (Record Heaviest 2)
Front Squat (Record Heaviest 1)
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
2 Min. Down Dog Pose Hold