Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
Rowing Technique:
🔹 Pick Drills
🔹 Advanced Start Technique
🔥 CONDITIONING
11 Min. Time Cap.
2019 Rogue Invitational – Online Qualifier WOD 1 (AMRAP – Reps)
2,000m Row
In the time remaining:
Max Handstand Push-Ups
[SCALING]:
🔹 ROW: If PR 2k Row time is greater than 8:30-9 Mins. consider reducing distance to 1,200m to 1,500m.
🔹 HSPU: Standing or Seated Strict Dumbbell Presses, Box Handstand Push-Ups.
2k Row (Time)
Max Effort 2k Row
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Lizard Pose / Side
1 Min. Archer Pose / Side*
* Sit in toe saddle pose