Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
10 Min. AMRAP of:
250m Row
25’ Weighted Bear Crawl (Forward)
25’ Weighted Bear Crawl (Reverse)
[Scaling]:
You choose the weight!
Strength
Every 3 Mins. Complete x 5:
5 Regular or Sumo Deadlifts @ 75% 1rm, Climbing
[Scale 1]:
5 Deadlifts @ 75% 1rm, Across
[Scale 2]:
5 Deadlifts @ Moderate Weight
A: Deadlift (Record Heaviest 5)
B: Sumo Deadlift (Record Heaviest 5)
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 Pose / Side