Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Weighted Forward Bear Crawls
Rest :15
:30 Alternating Seated Dumbbell Presses
Rest :15
:30 Weighted Reverse Bear Crawls
Rest :15
:30 Alternating Dumbbell Rows
Rest :15
[Scaling]:
Choose a challenging pair of dumbbells.
Conditioning
16 Min. Time Cap.
Metcon (Time)
7 Rounds of:
10 Burpees to Target (6″ above max reach)
20 AB Mat Sit-Ups
[Scale 1]:
7 Rounds of:
8 Burpees to Target (6″ above max reach)
15 AB Mat Sit-Ups
[Scale 2]:
7 Rounds of:
5 Burpees to Target (3″ above max reach)
10 Sit-Ups
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. Half Saddle Pose / Side