Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Overhead Squat Prep:
10 Overhead Squat / Bar
2 Min. Upper Trap Lax Ball Smash
10 Overhead Squat / Bar
2 Min. Barbell Calf Smash / Side
10 Overhead Squat w/ Bar
🔹 Running Technique Instruction
🔥 CONDITIONING
20 Min. Time Cap.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
🔹 WEIGHT: Choose a weight that allows for unbroken OHS each round.
🔹 DISTANCE: Modify to 200m to avoid walking and keep intensity up.
🔹 REPS: Modify to 10 or 12 to go unbroken.
🔹 OHS: Front or Back Squat if unable to Overhead Squat.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
1 Min. Extended Arm Lizard Pose / Side