Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
A: Coach led rowing technique and drills.
B: Take 3-5 attempts to test your 100m Row. Record the best one.
100m Row World Records (in Seconds):
Lightweight Women (136 lbs. & Under) – 17.6 (1:28.0 Split)
Heavyweight Women (Above 136 lbs.) – 15.7 (1:18.5 Split)
Lightweight Men (165 lbs. & Under) – 14.4 (1:12.0 Split)
Heavyweight Men (Above 165 lbs.) – 12.8 (1:04.0 Split)
A: Rowing Technique (No Measure)
B: 100m Row (Time)
100m Row
Conditioning
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
[Scale 1]:
20 Minute AMRAP of:
400m Run
Max Rep Chin-Ups
[Scale 2]:
20 Minute AMRAP of:
200m Run
Max Rep Supine Grip Ring Rows
ROMWOD & CHILL
Metcon (No Measure)
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Seated Cross Shin Pose (Right)
1 Min. Seated Cross Shin Pose (Left)
1 Min. Basic Thread The Needle Pose (Right)
1 Min. Basic Thread The Needle Pose (Left)
2 Mins. Standing Straddle